Synergy Fitness – CrossFit
A1: Deadlift (3-3-3-3-3 Deadlift)
5 sets of 3 reps, increase weight with each set – go as heavy as possible by the last set.
A2: Single Arm Ring Row ( 5×5 single arm ring row)
5 sets of 5 reps, scale to ability with virtuous form. Adjust foot position to change body angle for proper scaling.
Metcon (AMRAP – Rounds and Reps)
“Trusty Mosin Nagant”
7 minute AMRAP (as many rounds as possible)
12 ‘heavy’ Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
8 Goblet Squats (Same)
6 Burpees with 10’ lateral shuffle (instead of a jump and clap)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 7 Rounds
Compare to: September 28, 2015
Coaching Tips: A burpee with a lateral shuffle starts with the chest hitting the deck and moves on to a lateral (sideways) shuffle past the 10’ mark. No part of the body can be inside of the 10’ area when the burpee is completed. To keep lanes narrow, point your head toward your lane (laying perpendicular makes you much too wide). Move fast on the kettlebell swings and the burpees with the lateral shuffle. Steady on the squats. Keep the chest up and weight on the heels for the squats. If you are feeling frisky, try to transition the swing directly into the goblet squat to save time.
OPTIONAL CASH OUT
Optional ‘Cash Out’: 20 wall ball, 15 burpees, 2 rounds