1/14/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Deadlift
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlift-isometric.mp4
4-5 Sets:
1-3 Reps @ 80-85% 228LB – 242LB
*3-4 Second Isometric
*Rest As Needed Between Sets
Metcon (Time)
“Ladies & Gentlemen”
https://ctstorageprod.blob.core.windows.net/videos-coaching/push-jerk-cycling.mp4
5 Rounds For Time:
3 Rounds of “Cindy”
1 Round of “DT” 155 / 105 lb
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Conditioning Category: Threshold
– “Cindy” Rounds: Athletes should be able to complete each round in 1:30 or less. Pull-ups can be kipping or strict and ideally completed in unbroken sets. Push-ups should be completed in 1-2 sets.
– “DT” Rounds: Athletes should be able to complete each round in 1:30. Each movement should be completed in 1-2 sets. Loading should not exceed 70% of your 1RM push jerk.
– Score: Total time.
– Push the pull-ups and the push-ups in the rounds of “Cindy” and recover on the air squats.
– Aim to hold on for unbroken sets of push jerks and aim for 1-2 sets on the hang power cleans and deadlifts.
– Pace and break up the rounds of “Cindy” in a way that allows you to thrive on the barbell during “DT.”
PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
– Knee Push-Ups
AIR SQUATS
– Reduce Reps
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
HANG POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
Metcon (Checkmark)
Extra credit
Midline + Holds (Optional)
4-5 Supersets For Quality:
1 Minute L-Sit Hold*
20 Second Barbell Front Rack Hold (Heavy)
30 Second Back Extension Hold
Rest 1 Minute Between Supersets.
*Accumulate As Much Time As Possible Within 1 Minute Window.