1/11/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Stamina Squats
On the Minute x 16 (8 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
Stimulus
Your calculated percentages
Single barbell, loaded throughout at 75-77% 1RM Front Squat.
– Second week in our climb back up the progression ladder.
– This week we are repeating Week 4’s Stamina Squats (12/14/20), aiming for an increase of 3-5% from that effort.
Fuller Circle (Time)
Week 5 Deload week
“Fuller Circle”
For Time:
1500 Meter Row
100 Double Unders
50 Cal Row (35 cal bike)
100 Double Unders
1500 Meter Row
Stimulus
– Conditioning Category: Pacer
– Different than a traditional longer-form AMRAP given the stamina demand of higher volume sets.
– Pacing both the movement at hand, never mind our overall metcon, is the aim today.
– This is a repeat workout from 3/4/20.
Strategy
THE BIG TAKEAWAYS
– On our first row, let’s aim for a pace that is about 5-10 seconds slower than your 2k time trial pace.
– Stay relaxed in the upper body on the double unders as much as possible with little to no breaks if we have the capacity.
– Let’s gear up for the back end of the workout on the bike so let’s pace well here in order to have a strong finish.
– Only focus on the final row, is to finish 1 second faster than the first row.
Modifications
ROW
– 1,200m Ski Erg
– 3,000m Bike
– 1,200m Run
– 900m Air Run
100 DOUBLE UNDERS
– 150 Single Unders
– 1:00 Practice
– 100 Line Hops
– 15/12 Cal Ski
– 20/15 Cal Bike Erg
BIKE ERG
– 35 Cal Ski
– 600m Run
– 35 Cal Air Runner
– 35 Cal Assault or Echo Bike
– 50 Cal Row
Metcon (Weight)
Extra credit
High Hang Squat Snatch
On the Minute x 10:
1 High Hang Squat Snatch