Synergy Fitness – CrossFit
Box Squat (5×3 Front Box Squat)
5 sets of 3 reps, same weight across, approximately 90-100% of max front squat
Handstand Push-ups (5×5 Strict Handstand Push-ups)
Or progressions, for depth.. but stick with the same height for all sets
Farmers Cardio 2.0
7 MINUTES for distance. With a partner.
Partner AMDAP (As much DISTANCE as possible)
Dumbbells – Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs Dumbbells
You should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells as far as possible in 7 minutes. Partners take turns but one partner must carry the entire load – both DB’s at the same time (no splitting DB); the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 400 – 1000m, Scale Up: 65lbs/45lbs
Coaching Tips: Don’t try and be a hero and go super long for each set. You are better off running faster and switching off more often. (Practice an efficient switch off before the MetCon starts.) If one person is more skilled at this than the other, they should carry the weights more so that the team goes farther!
OPTIONAL CASH OUT
3 rounds with a partner;
10 db/kb squat clean thrusters 45/30LBS
60 double unders