1/11/21

10
Jan

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