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Like a Russian Race Horse

Synergy Fitness – CrossFit



Foam Rolling

Upper Back/Lats

Spend 2:00 with your arms extended overhead foam rolling your thoracic region along with your lats. Search for “hot spots” and pause momentarily.

Lower Low (Calf + Achilles) Foam Rolling – 1:00 each side

First Rib Mobilization

With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:

1) Arm circles to the front

2) Arm circles to the back

3) Straight arm raise overhead

4) Pressing motion (imagine doing a dumbbell press)


Banded Shoulder Distratction

1:00 on each arm.


400m Run

45sec Spiderman each side


2 Rounds:

5 Scap Pull Ups

7 Air Squats

20 Sec Hollow Hold

1 Round

5 Scap Pull Ups

7 Air Squats

1:00 Squat Hold

Skill Warm Up

Spend 10 minutes working on handstand and handstand push up progressions.

Try to get 3 sets of 30-60 seconds of static holds or 3 sets of 5 reps going as deep as possible.

Keep the reps strict (no kipping today).


Front Squat (3-3-3-3-3; 5 sets of 3 reps)

Increasing weight each set to a new 3 rep max if possible

Weighted Pull-ups (5×3; 5 sets of 3 reps)

strict pull-ups w/same weight for each set;

use the smallest band possible if unable to do unassisted pullups


Metcon (AMRAP – Rounds and Reps)

“Like a Russian Race Horse”

8 minute AMRAP

200m run

15 ‘heavy’ Russian Kettlebell swings (Performance: 70lb / Athletic: 53lb* / Health: 35lb)

40 ft bear crawl

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

Scaling Guide: 3.5 – 6 rounds
Coaching Tips:

Push the pace on the runs and the kettlebell swings.

Break the bear crawls up into small fast chunks so you aren’t spending as much time in the ‘loaded’ position of a bear crawl.

Move fast, drop and rest, move fast, drop and rest, etc.


3 rounds

60sec plank

20 cal row



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