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“Apache (Jump On It)”

Synergy Fitness – CrossFit

Context: Practice


Hip (playlist video here)


Box Squat (6×2)

6×2 Front Box Squat 5 of 15 (6 sets of 2 rep, same weight across, approximately 75-85% of max front squat). Video here.

Handstand Push-ups (6×4)

6×4 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Metcon (Time)

“Apache (Jump On It)”

For time, 4 rounds

Chest-to-bar pull-ups (Performance: 8 / Athletic: 5*/ Health: 5 with a band or jumping chest-to-bar)

16 box jump (Performance: 24 / Athletic: 20* / Health: 12)

then immediately after if you finish Sub 7 min: 35/30/25 calorie row

If you complete it in sub 7 and do the row, note your time along with the Rx+ button.

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4-9 minutes

Compare to: December 14, 2015

Coaching Tips: Break the pull-ups up early and often if you feel like hand tearing may be an issue for you. Fast singles can still get you a great ‘as prescribed’ time on this if you keep on it. That said, today is a day to practice mental toughness. Try and push yourself to do as many rounds as possible ‘unbroken’ or in as few sets as possible. Then, don’t leave anything left for the row. Really sell out on the last round of box jumps, and test your metal with the final row.


4 min max calories (Calories)

4 min max calorie row or airdyne/assault bike

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