Synergy Fitness – CrossFit
Mobility: Shoulder (playlist video here)
A1: Push Press (6×2 Push Press)
11 of 14 (6 sets of 2 rep, same weight across, approximately 90-95% of max). Instructional Video Here.
A2: Split Squats (6×4 dumbbell lunge or split squat)
Stationary Lunge – do all reps on 1 leg then switch
(6 sets of 4 reps, same weight across). Instructional video here. And more here.
Double Unders* (Athletic: ½ including attempts, Health: single unders)
Dumbbell thrusters (Performance: 45lbs, Athletic *: 25lbs, Health: 15lbs)
OR (Scale Up)
Dumbbell thrusters (Men: 45lbs, Women 30lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: Low Dessert: 4-7 minutes, High Dessert: 6-9 minutes
Coaching Tips: This one will be ‘saucy’ for the shoulders, especially for people who jump rope with wide arms and/or don’t use hip drive to get those dumbbells overhead. Hustle between transitions, otherwise a lot of time can be lost walking back and forth. More than half of the reps are in the first two rounds so remember that when you finish the 8 thrusters. Push to do the last rounds unbroken! If you really struggle with double unders, just do singles to keep the speed and intensity up.
OPTIONAL CASH OUT
40 burpee pull-ups on a bar that is just out of reach