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Synergy Fitness – CrossFit



Foam Rolling

Set the clock spend 1:00 on each body:

1) Thoracic + Lats (upper back)

2) Adductors (Inside of thigh/groin)


1) Couch Stretch – :90sec each leg

2) Front Rack – Kneeling with elbows on a bench in front of you (arms bent 90 degrees)


2 Rounds:

12 Abmat Sit-Ups

10 Supermans

20 Dubs or 40 Singles

Directly into…

2 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Front Squats (empty BB)

5 Ring Outs


1 Round:

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squat

Finish with a 200m Run


Power Clean (6 x 2; 6 sets of 2 reps)

same weight for each set, approximately 80-85% of max

Ring Dips (6 x 4; 6 sets of 4 reps)

scale to the same challenge for each set


Metcon (AMRAP – Rounds and Reps)


6 minute AMRAP

5 ‘heavy’ thrusters (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)

5 sumo deadlift high pull (same)

100m sprint

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

Scaling Guide:

3 – 6 rounds, about 1:30 per round.

Scale up: 135/85lbs
Coaching Tips:

Push the pace on the barbell and Real ‘go-getters’ can try to transition from the last thruster right into the sumo deadlift high pull (but don’t be foolish and hurt yourself if you can’t do it efficiently).

Be sure to keep good back and shoulder discipline on the sumo deadlift high pull!

If you are rounding the back or internally rotating the shoulder(s), slow down or drop weight.


Metcon (Time)

3 Rounds

15 wall balls

40 double unders

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