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CF/T 09/29/2015

Synergy Fitness – CrossFit/Trim Combo


Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility


Lats & Shoulders


A1: Shoulder Press (3-3-3-3-3)

5 sets of 3 reps “strong effort” – increasing load each round

A2: Weighted Pistol (3-3-3-3-3; on each leg)

Single leg Leg Squat
5 sets of 3 reps on each leg.

Scale: weighted single leg ‘sit-to-stand’ using boxes of various heights


Metcon (Time)

4 Rounds

12 Goblet Walking Lunge steps 50/35lbs

8/5 C2B Pull Ups

8/5 Kipping HSPU

Scaling Guide: 6 – 10mins

8 Heavy DB PP if unable to do HSPU (against the wall or on a box)
Coaching Tips:

On the lunges, keep the torso upright and make sure the forward knee tracks the foot (don’t let it cave in). Be sure to stand up all the way w/full hip ext.

No Bands for pull ups… Jumping pull-ups with full shoulder ext. at the bottom.

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