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Like a Russian Race Horse

Synergy Fitness – CrossFit/Trim Combo



Skill Warm Up

In 8 minutes perform 4 sets, of 5 reps, of ONE of the movements below:

-scaled (ring) dips

-muscle up transitions (feet on the floor or box or sitting in a band)

-muscle ups.

*For individuals doing muscle ups, if 5 is too many – perform 4 sets, up to 5 reps, with quality form.


A1: Deadlift (9×1 Deadlift; 9 sets of 1 rep)

-Session 6 of 14

-same weight for each set

A2: Weighted Pull Up (9×1; 9 sets of 1 rep)


-Bands: small purple, red or blue ONLY.

-If you can’t do a pull up using 1 of those bands you need to do modified Pullups, sitting on the ground & using a barbell in the rack


Metcon (AMRAP – Rounds)

Like a Russian Race Horse”

8 minute AMRAP

200m run

15 ‘heavy’ Russian KBS 70/53lb

40′ bear crawl

*Scaling Guide: 3-5 Rounds.
Coaching Tips:

Push the pace on the runs and the kbs. 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.


Metcon (Time)

25 calorie row

25 wall balls

25 calorie row

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