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Synergy Fitness – CrossFit



Quad mash with foam roller (work IT bands as well) – 1:00 each leg

Couch Stretch – 1:00 each side

OH Band distractions – 1:00 each side


Tempo Row

2 Rounds (Not For Time)

Row 1min (:20 seconds slow, :20 seconds medium, :20 seconds medium/fast)

30 Single Unders/15 DU

6 Abmat Sit-Ups

8 Lunges (4 each leg)

Build in intensity each round. Rest 30 seconds between rounds.

Skill Warm Up

Spend 10 minutes working up to a challenging set of 5 pistol progressions, pistols, or weighted pistols (5 per leg).

Plan on doing at least 4 sets.

Progression 1:

Progression 2:


Metcon (AMRAP – Rounds and Reps)

“Basket Case”

13 minute AMRAP

30 double unders (Health: 60 singles)

8 front squat (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

8 toes-to-bar

Kipping handstand push-up (Performance: 8, Athletic*: 5, Health: 8 reps of push press with the bar weight above)

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

Scaling Guide: 3 – 6 rounds, about 3 min per round.

Scale Up:

155/105 front squats 4 bar muscle ups instead of toes to bar.
Coaching Tips: With four movements and a relatively short time domain, be careful not to waste too much time between movements. Even though the HSPU are the only shoulder pressing movement here, the shoulders will get very fatigued from the double under, front squat, toes to bar combo.

That said, pace (and scale/regress) your HSPU wisely so you aren’t using your neck like a pogo stick. For some, it will be a good idea to just keep the reps down here (even down to 3 per round, rather than get stuck or go down to push presses).


Metcon (Time)

2 Rounds

18 American KBS (choose your weight)

200m run

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