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Fortunate Son

Synergy Fitness – CrossFit




8 min to find your deepest 1 rep strict Handstand push up, or max reps at a fixed height (if you can go head to floor or lower)

Handstand Push-ups (Max Reps)

Deficit Handstand Push-ups (Max Reps)

Record depth (height of stacked weights or parallettes)


Front Squat (1-1-1-1-1-1-1 )

7 sets of 1 rep, increasing weight- testing for max weight!


Metcon (Time)

“Fortunate Son”

3 rounds

12 front squats (Performance: 135lbs / Athletic: 95lbs* / Health: 65lbs)

12 burpee pull ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 10 minutes.

Scale Up:

OHS instead of front squats.

Some may consider doing this for just the first round.
Coaching Tips:

Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better.

If you squat clean the first rep in a set, it counts as a ‘front squat’!

For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.


4 Rounds

10 push ups

15 squats

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