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CF 09/28/2015

Synergy Fitness – CrossFit


Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility


Hips & Shoulders


A1: Snatch (6 x 2: FULL SQUAT )

6 sets of 2 reps, same weight for all sets. Think 80 – 90% of your known max

If you cannot do a squat snatch your goal will be to catch it as low as possible and work on catching it lower and lower.

A2: Single Arm Ring Row (6 x 5 / each arm)

6 sets of 5 reps, at the same angle for each set

Keep your shoulders square, it helps to hold the non rowing hand out in front of you to accomplish this. Do not bottom out when your arm is fully extended, stay active at the bottom. Also make sure you are not bouncing out of the bottom, slow and controlled is the name of the game.


Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

12 ‘heavy’ Russian KB Swings 70/53lbs

8 Goblet Squats (Same)

6 Burpees with 10’ lateral shuffle (instead of a jump)

Scaling Guide: 3 – 7 Rounds
Coaching Tips:

Move fast on the kb swings and the burpees with the lateral shuffle.

Steady on the squats.

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