1/22/21

CrossFit GonzStrong – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

Metcon (Weight)

Gymnastics Conditioning

Alternating On The Minute x 12:

Odd – 5-5-4-4-3-3: Deadlifts

Even – 50-75′ Handstand Walk
Stimulus

– Conditioning Category: Threshold

– Choose a moderate barbell load that we could cycle for 21+ reps unbroken when fresh.

– Last time we completed this workout was 3/17/2017

– Handstand push-ups can be completed strict or kipping.

Strategy

BIG TAKEAWAYS

– Let’s plan out our breaks on the deadlifts, wallballs, and handstand push-ups before starting.

– We want to keep consistent movement throughout these 13 minutes without the need for any extensive breaks so let’s pick strategies that best make sense for our capacity.

POTENTIAL BREAK-UP STRATEGIES

4 Sets: 20-15-10-10

5 Sets: 11-11-11-11-11

6 Sets: 13-12-11-10-9

10 Sets: 10-9-8-7-6-5-4-3-2-1

11 Sets: 5’s