07/14/2020
CrossFit GonzStrong – CrossFit
Warm-up
Capacity Builder
Gymnastics Capacity (3 Rounds for weight)
Every 2:00 x 3 Rounds:
A) 75 Double Unders
B) 25 Kipping Handstand Push-ups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
STIMULUS DESCRIPTION:
We’ll rotate movements every 2 minutes in this Gymnastics Capacity piece
You’ll complete the listed work as fast as possible, then rest with whatever time remains in the window
With some rest built in, let’s aim to work through larger sets
Each station is ideally completed in less than 1:30, which allows for at least :30 of rest
Choose reps or variations that allow for this time frame
The workout flows like this:
[0:00]: 75 Double Unders
[2:00]: 25 Kipping Handstand Push-ups
[4:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[6:00]: 75 Double Unders
[8:00]: 25 Kipping Handstand Push-ups
[10:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[12:00]: 75 Double Unders
[14:00]: 25 Kipping Handstand Push-ups
[16:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
Log the weight of each Clean complex for your score. If reps or movement was modified add it to the notes.
POWER CLEANS:
For the barbell station, aim to complete the 9 reps unbroken
The 3 positions go as follows:
High Hang Power Clean: Pocket Position
Hang Power Clean: Just Above the Knee
Power Clean: The Floor
Start your first round on the moderate side and build with each set
This station will take the least time to complete, so there will be time to change out weights after each set
This is essentially a primer for the cleans that follow in today’s conditioning piece
SUBS
DOUBLE UNDERS:
Reduce Reps
150 Single Unders
90 Seconds of Practice
KIPPING HANDSTAND PUSH-UPS:
Reduce Reps
90 Seconds of Practice
Box Handstand Push-ups Video
Metcon
Triple Play (AMRAP – Reps)
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round
Box: (24″/20″)
Barbell: (135/95)
STIMULUS DESCRIPTION:
Today’s conditioning piece will test power, accuracy, and endurance over a longer time domain
The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters
Your score will be total reps completed at the end of 20 minutes
Score each 200 meter run as [1 rep]
See below for a scoring reference:
Finish 3’s: 7 Reps
Finish 6’s: 19 Reps
Finish 9’s: 37 Reps
Finish 12’s: 61 Reps
Finish 15’s: 91 Reps
Finish 18’s: 127 Reps
Finish 21’s: 169 Reps
Finish 24’s: 217 Reps
Finish 27’s: 271 Reps
POWER CLEANS:
Looking to move a light-moderate load for the lone barbell movement
This should be a weight that you can complete for 20+ reps unbroken when fresh
Within the workout, we’re likey opting for smaller sets and/or fast singles
SUBS
200 METER RUN:
250 Meter Row
12/9 Echo Bike
15 Shuttle Runs [10 Meters]