Synergy Fitness – CrossFit
Mobility: Hip (playlist video here)
Back Squat (3-3-3-3-3 Back or high bar box squat )
3-3-3-3-3 Back or high bar box squat (5 sets of 3 reps, increase weight with each set – go as heavy as possible by the last set).
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP (as many rounds as possible)
8 Left / 8 Right one-arm ‘Russian” kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
8 dumbbell push press (Performance: 45lbs, Athletic*: 30, Health: 20lbs)
8 dumbbell front squats (same)
Chest to bar pull-ups (Performance: 8 reps, Athletic*: 4 reps, Health: 4 reps w/ smallest band possible)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 4.5 rounds.
Scale Up: use kettlebells for the push press and front squat.
Coaching Tips: Kettlebell swings are Russian height, and one arm. Make sure to keep your body square at the top of the swing, you can use your non-working arm to ‘tap’ the kettlebell on the top of the swing to ensure you are staying square. If chest to bar pull-ups are something you struggle with think about doing singles on these from the start. This will help you not ‘burn out’ on the pull-ups, and save your lungs a bit for the rest of the workout. If you do singles, really minimize the rest between trip ups.
OPTIONAL CASH OUT
Ride or Die Cash Out (Calories)
4 min max calorie row or assault bike