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.
1 min on each leg
Banded Shoulder Distraction
60-90 sec on each
150m Shuttle (to mailbox & back then parking lot stop sign & back)
5 Push Ups
20 dubs/40 singles
2 Sets, resting 30 – 45sec between (empty BB)
4 Snatch Grip DL
4 Muscle Snatches
4 Overhead Squats
4 High Hang Power Snatches
Spend 8 min working up to a challenging pause snatch (2-3 sec pause at the knee) snatch + 1 overhead squat.
“Ultimate Tuk Tuk”
10-8-6-4-2 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 45lb)
10-8-6-4-2 lateral burpee over bar
50-40-30-20-10 Double Unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 14 min,
Scale Up: 135/85lb snatches
Round 1 = 10 power snatches, 10 lateral burpee over bar, 50 double unders.
Round 2 = 8 power snatches, 8 lateral burpee over bar, 40 double unders. Etc.
Avoid pressing out the snatch by catching in a partial squat (power snatch not muscle snatch) to save the shoulders for the burpees.
Move steady on the burpees, but keep a pace where you can get right up and do double unders. This one will be a bit of a shoulder burner, so relax the shoulders and keep your arms at your sides during double unders. Remember that 1/2 of the reps are complete before you finish the 2nd round, so don’t blow up!
Avoid wasting time between movements due to all of the transitions (especially on the later super short rounds).