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“Pirate Lizzy”

Synergy Fitness – CrossFit

Practice – Video about “The Talent Code Book”


Shoulder (playlist video here)

Skill Warm Up

Tabata hollow rocks


A1: Push Press (5×3 Push Press )

9 of 14 (5 sets of 3 reps, same weight)

A2: Split Squats (5×5 dumbbell split squat )

Stationary Lunge – do all reps on 1 leg then switch
5 sets of 5 reps, same weight across

Metcon (Time)

“Pirate Lizzy”

For time, 21 – 15 – 9

21 ring dips (Athletic*: 12 reps, Health: 21 toe push ups)

400m row

15 ring dips (Athletic*: 8 reps, Health: 15 toe push ups)

300m row

9 ring dips (Athletic*: 4 reps, Health: 9 toe push ups)

200m row


RX “Elizabeth” if you want to measure a benchmark (or if you don’t have enough rowers)

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

Scaling Guide: 5 – 9 minutes
Coaching Tips: Get through the first round of ring dips at a good pace, but don’t go to failure. Hit the first row at an aggressive pace because the second set of dips will give you a chance to catch your breath. On the final round, go for broke but don’t let your shoulders internally rotate! On the dips, deep your elbows back and don’t let them flare out to the sides. The more ‘chaffing’ you get on your arms, the more likely you are letting elbows kick out and compromising your shoulders!


Metcon (Time)

With a partner – 20 ring rows, 20 burpee box jumps or step-up, 3 rounds

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