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Synergy Fitness – CrossFit

Mental Toughness




A1: Back Squat (7×2; 7 sets of 2 reps)

same weight across, approximately 80-85% of max

*box squat (if you have trouble getting below parallel)

A2: Single Arm Shoulder Press – Half Kneeling (7×4; 7 sets of 4 reps)


Metcon (AMRAP – Rounds and Reps)


7 minute AMRAP

12 American Kettlebell Swings (Performance: 53lb / Athletic*: 35lb / Health: 26lb)

40′ bear crawl

Strict chin-ups (Performance: 6 / Athletic*: 3 / Health: 3 ring row)

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

Scaling Guide: 3 – 7 rounds

Compare to:March 24, 2016
Coaching Tips:

Be careful not to hyper extend the lumbar on the kettlebell swings. This will be hard for people with tight shoulders, and it will only get more difficult after a round or two of bear crawls and pull-ups. Break the kettlebell swings up if needed.

The bottom of the chin-up will be hard for some people, but this is a case where we need everyone to really hit full extension at the bottom.

Some extra mobility between sets of the lift should help.


Metcon (Time)

2 rounds

15 wall balls (pick your weight)

200m run with medball

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