Synergy Fitness – CrossFit
Skill Warm Up
Spend 10 minutes working on handstand and HSPU progressions.
50 Thrusters, 45#
Loads & Scaling Guide:
Thrusters: Performance 45 /Athletic*: 35lbs, Health: 25lbs)
Pull ups: Jumping or ring row
Men 6-13 minutes, Ladies 8 – 15 minutes
Pace the row. The goal is to be able to get off the rower and hit a decent sized thruster set. Avoid the temptation to speed up toward the end of the row! If you can bias to use a bit more hip and arm pull (vs knee bend) on the last 10-20 strokes you’ll be more fresh for the thrusters. Keep a steady pace on the thrusters and try to get it done with some good sized sets. The weight should be light enough that you can work on ‘falling’ with gravity. Think “down fast” so you aren’t wasting energy. Keep your form, but you can probably push yourself to do bigger sets than you might realize. Break up the pull ups so you can finish strong (don’t do so many in the beginning that you have to do a lot of singles in the end).
Jacked Jackie (Time)
50 thrusters (65/55lbs*)
30 chest-to-bar pull-ups