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Push-Up Elizabeth

Synergy Fitness – CrossFit



Thoracic Foam Rolling

Spend 2:00 with your arms extended overhead foam rolling your thoracic region along with your lats. Search for “hot spots” and pause momentarily.

Chest/Shoulder Smash

Spend 1 min on each side: lying face down, place the area where your chest & shoulder meet on top of the roller. Search for “hot spots” and pause momentarily.


1) Run 400m, gradually picking up speed throughout.

2) 2 rounds

5 scap retractions in pillar position

5 Push Ups

2 sampson stretch each leg


Barbell Warmup (Empty Barbell)

5 Good Mornings

5 Elbow Rotations

5 Stiff-Legged Deadlifts

5 Hange Muscle Cleans

5 Strict Presses

5 Front Squats


Power Clean (7×1; 7 sets of 1)

same weight across, approximately 70-75% of max

Ring Dips (7×3; 7 sets of 3)

scale to the same challenge for each set


Metcon (Time)

Push-Up Elizabeth


Power clean (Performance: 135lb / Athletic: 85lb* / Health: 55lb)


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

Scaling Guide:

4-8 minutes.

Scale Up:


PC (135/95) and ring dips instead of push-ups
Coaching Tips:

Link the power cleans early, but don’t blow up on the first round.

Drop them often if needed so you can do the later rounds in bigger sets.

If you tend to blow up on push ups, break them up early so you can finish strong (avoiding singles at the end if possible).


Metcon (Time)

15 burpees,

400m medball run

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