Synergy Fitness – CrossFit
Thoracic Foam Rolling – 1:00 each side
Spend time mashing out your upper back to improve your front rack position.
Banded Hip Distraction
– 90 sec each leg
5 hand walkouts w/Pushups,
15 Russian KBS
30 second Static Spiderman each side
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Romanian Deadlifts
5 Front Squats
Power Clean (5 x 3; 5 sets of 3 reps)
New Strength Cycle..
Session 1 of 14 same weight across, approximately 60-70% of max).
Ring Dips (5 x 5; 5 sets of 5 reps)
scale to the same challenge for each set
8 Dumbbell Hang Power Clean (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)
12 Box Jumps (Performance: 24in, Athletic*: 20in, Health: 12in)
Then 800m Run (After the 4 rounds)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 min
Make sure your ankles are warmed up and mobilized for this one. Grit through the 4 rounds as fast as possible then pace the first half of the run. Speed up once you know how you feel during the run. Don’t forget to sprint the last part of the run!
OPTIONAL CASH OUT
20s L sit
20 Calorie row