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“Zombie Liz“

Synergy Fitness – CrossFit

Context: Practice


Hip (playlist video here)

Skill Warm Up

Spend 10 minutes working up to a challenging overhead lunge for 30′. Use the front rack if doing weight overhead is an issue.


Box Squat (5×3)

5×3 Front Box Squat 9 of 15 (5 sets of 3 reps, same weight across, approximately 85-90% of max front squat). Video here.

Handstand Push-ups (5×5)

5×5 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Metcon (Time)

“Zombie Liz“

For time. 15-12-9

Ring dip (Performance: 15-12-9, Athletic*: 9-6-3, Health: 9-6-3 band assisted)

Dumbbell ground to overhead (Performance: 45/ Athletic*: 30*/ Health: 20)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 10 minutes, about 2 min per round (on the first and second)

Compare to: NEW WORKOUT!
Coaching Tips: This one will be more of a grinder for most due to the ring dips. Get through that first set as quickly as possible, but break them up into manageable sets (don’t go to failure). Crank through the db ground to overhead 15s fast as well. For the next set of ring dips, settle into a pace so that you can catch your breath a bit and make sure you are still moving well and hitting full range of motion. Move fast on the db g2o again. If things go well, you should be able to push yourself on the final set of ring dips, just getting to failure at the end. The final db should be a sprint. That said, don’t get sloppy and round your back at the end!


Metcon (Time)

10 hands off deck push ups, 30 double unders, 4 rounds

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