Synergy Fitness – CrossFit
Pec Minor Mash + Internal Rotation – 90 seconds each side
Couch Stretch – 90 sec each side
Run 400m or Row 500m
9 Scap Retractions (with bands)
7 Plank to Pillar press ups
3 spidermans each side
BB Warmup/PC Progression
5 Good Mornings
5 Elbow Rotations
5 Straight Leg DL
5 Jump & Shrug
5 Muscle Cleans
5 Hang Power Cleans
Power Clean (7×1; 7 sets of 1 rep)
same weight for each set.
approximately 80-85% of max
Ring Dips (7×3; 7 sets of 3 reps)
scale to the same challenge for each set
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
7 hang power cleans (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
15 wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)
15 Abmat sit ups
*Women’s “Performance” weights and reps (Rx)
3 – 6 rounds, about 1:45 per round.
155/95lb cleans and GHD sit ups
Select a load that allows you to do at least the first round unbroken (on the cleans).
Hook grip is going to be critical on this one, to save your grip, and some people may want to tape their thumbs.
If you struggle with the cleans, try and push the pace on the wall ball and the sit ups so you can break up the cleans more.
OPTIONAL CASH OUT
800m Run (Time)
Max Effort 800m Run