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Synergy Fitness – CrossFit

Context: Mental Toughness


Mobility: Shoulder (playlist video here) & Hip (playlist video here)

Skill Warm Up

Spend 8 min working on strict handstand push-ups (or HSPU progressions). The focus here should be sets of 3 going as deep as possible.


Front Squat (1-1-1-1-1-1-1 Front Squat)

(7 sets of 1 rep, increasing weight to hit max/new max on your last single)

Metcon (AMRAP – Rounds and Reps)


7 minute AMRAP (as many rounds as possible)

12 American KB swings (Performance: 53lb / Athletic*: 35lb / Health: 26lb)

40′ bear crawl

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

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

Scaling Guide: 3 – 7 rounds

Compare to: December 7, 2015
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 pull-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.


4 min max calories (Calories)

4 min max calorie row or airdyne/assault bike

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