Synergy Fitness – CrossFit
Hip (playlist video here)
Skill Warm Up
Spend 8 min working up to a challenging overhead squat set of 3 (out of the rack).
Box Squat (6×2)
6×2 Front Box Squat 11 of 15 (6 sets of 2 reps, same weight across, approximately 90-100% of max front squat). Video here.
Handstand Push-ups (6×4)
6×4 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)
15 squat snatches (Performance: 115lb / Athletic: 75lb* / Health: 55lb squat cleans or power clean to front squat)
15 chest-to-bar pull-ups
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 10 min. Scale Up: 135/85lb snatches
Coaching Tips: Keep a steady pace of small sets and clean form on the snatches. Power snatch to overhead squat acceptable. The goal is to have one larger set at the end as you finish them out. Focus on keeping the chest up on the pull. Get through the chest to bars fast and remember to use a big kip (lots of hip action). Pace the first 400m at a medium pace and then speed up on the second half. Sprint out the last 100m at least!
OPTIONAL CASH OUT
30 burpee pull ups on a bar that is just out of reach