1/26/21
CrossFit GonzStrong – CrossFit
“Uplifting” (AMRAP – Reps)
“Uplifting”
Ascending Ladder For 10:00
3 Box Jump Overs
3 Toes To Bar
3 Push Jerks
3 Chest To Bar Pull-Ups
6 Box Jump Overs
6 Toes To Bar
6 Push Jerks
6 Chest To Bar Pull-Ups
9 Box Jump Overs
9 Toes To Bar
9 Push Jerks
9 Chest To Bar Pull-Ups
…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.
Barbell – 135 / 95 lb
Box – 24″/20″
Stimulus
– Conditioning Category: Threshold
– Moderate load on the barbell today. Looking for a weight we could complete 21+ push jerks unbroken when fresh.
– Score will be last fully completed round + reps. For example, if you completed the 18’s and were 4 reps into the 21’s, your score would be 18+4.
Strategy
BIG TAKEAWAYS
1. Box Jump Overs: Steady pace. This is our chance to rest the arms each round.
2. Toes To Bar: Quick small sets likely starting in the 9’s or 12’s. If you fall out of rhythm with your kip, hop down and reset.
3. Push Jerks: Likely holding on for unbroken sets through the 9’s with our first break potentially being in the 12’s. Let’s shoot for 2-3 sets on the barbell with each round that follows. Quick sets with quick breaks.
4. Chest To Bar Pull-Ups: Similar to the toes to bar, quick small sets likely starting in the 9’s or 12’s. If you fall out of rhythm with your kip, hop down and reset. We want to spend as little time under tension as possible.
Modifications
BOX JUMP OVERS
– Box Jumps
– Box Step-Ups
– Squat Jumps
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– Weighted AbMat Sit-Ups
– AbMat Sit-Ups
PUSH JERKS
– Double Dumbbell Push Jerks
– Single Dumbbell Push Jerks
– Kipping Handstand Push-Ups
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-Ups
– Banded Pull-Ups
– Ring Rows
– Strict Pull-Ups (1,2,3…Add 1 Rep Each Round)
– Alternating Dumbbell Plank Rows
Metcon (No Measure)
Extra credit
On the 0:00… Gymnastics Conditioning A
AMRAP 6:
Max Strict Handstand Push-Up Reps
On the Minute: 3 Bar Muscle-Ups
On the 8:00… Gymnastics Conditioning B
AMRAP 6:
1 Strict Chest To Bar Pull-Up
25-ft. Handstand Walk
2 Strict Chest To Bar Pull-Ups
25-ft. Handstand Walk
3 Strict Chest To Bar Pull-Ups
25-ft. Handstand Walk
Continue to add (1) strict chest to bar pull-up per round until the time cap is reached.
Modifications
STRICT HANDSTAND PUSH-UPS
– Double Dumbbell Strict Press
– Barbell Strict Press
– Deficit Push-Ups (Hands On Plates)
– Pike Push-Ups
BAR MUSCLE-UPS
– Banded Bar Muscle-Ups
– Jumping Bar Muscle-Ups
– Kipping Ring Muscle-Ups
– 1-3 Strict Ring Muscle-Ups
– Jumping Ring Muscle-Ups
– 3 Burpee Pull-Ups
– 3 Burpee To High Target
Modifications
STRICT CHEST TO BAR
– Banded Strict Chest To Bar
– Strict Chin Over Bar Pull-Up
– Banded Strict Chin Over Bar Pull-Up
– Ring Rows With Feet Elevated On A Box
– Alternating Dumbbell Plank Rows
– Barbell Bent Over Rows
HANDSTAND WALK
– 30 Seconds Of Handstand Walk Practice
– 30 Seconds Of Handstand Hold Practice
– 20 Handstand Shoulder Taps Against A Wall
– 30 Second Handstand Hold Against A Wall