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“Smoke on the Water“

Synergy Fitness – CrossFit

Context: Practice


Shoulder (playlist video here)

Skill Warm Up

Spend 10 min working on Bar Muscle up drills emphasizing the ‘glide kip’. Perform at least 4 sets of 3-5 reps. If still working on toes to bar, do the same trying to link 3-5 toes to bar each set.


Shoulder Press (5×3)

3-3-3-3-3 Shoulder Press (5 sets of 3 reps, increasing weight, max or above max by last set)

Hollow Rocks (10-30s)

10-30s of hollow rocks between each set (use a progression that makes it hard and stay on the lower side of the time)

Metcon (Time)

“Smoke on the Water“

For time.

500m row

10 strict shoulder press** (Advanced: 95lbs, Intermediate*: 65lbs, Novice: 45lbs)

400m row – 8 strict press (same)

300m row – 6 strict press (same)

200m row – 4 strict press (same)

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

**Must be picked up from the floor (no racks). And – no “pushing” with the LEGS!

Scaling Guide: 6-11 minutes
Coaching Tips: The pace on the first row should be about 90% of your 500m best time. Break the first set of presses up so that you can catch your breath and let your legs rest a bit for the 400m. If you can do the rest unbroken, great! If not, try and break it up into even chunks (not 6 and 2, etc.). Make sure to take the time to keep the abs tight to prevent hyperextension of the lumbar or a soft midsection due to breathing. These are ‘strict’ shoulder presses, so make sure you ‘no rep’ yourself if you use your legs at all. Drop the bar, take a moment then finish with quality strict form!


Metcon (Time)

15 dumbbell burpee clusters, 400m run with medball, 1 round

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