1/27/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

Barbell Cycling

For Time:

15 Thrusters (50%)

10 Thrusters (57%)

5 Thrusters (65%)
Strategy

BIG TAKEAWAYS

1. Let’s see if we can complete the sets of 15 and 10 in 2-3 sets, and the set in 1-2 sets.

2. Take some good breaths while changing out weights so we can get right to work once the weight is loaded.

Modifications

THRUSTERS

– Double Dumbbell Thrusters

– Single Dumbbell Thrusters

– 30-20-10 Jumping Lunges, Rest 30 Seconds Between Sets.

Metcon (AMRAP – Rounds and Reps)

“4th Down”

AMRAP 4:

24/18 Calorie Row

24 Single Dumbbell Alternating Power Snatches

24 Thrusters

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Single Dumbbell Alternating Power Snatches

18 Thrusters

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Single Dumbbell Alternating Power Snatches

12 Thrusters

Dumbbell – 50 / 35 lb

Barbell – 75 / 55 lb
Stimulus

– Conditioning Category: Sprint

– Aiming to get out of the comfort zone today with light loads, moved fast.

– Dumbbell is light enough to complete each set unbroken. 30+ reps when fresh.

– Thruster is light enough to be a single break at most per set. Also 30+ reps when fresh.

– There will be 3 scores. Rounds + Reps on each part and the leaderboard will show your sum total.

Strategy

BIG TAKEAWAYS

1. Row: At the start of each interval, 5-7 hard/fast pulls. From there, settle into a pace that’s slightly outside your comfort zone but won’t cause us to need extra breaks on the dumbbell or barbell.

2. Dumbbell Snatches: Aiming for unbroken sets on these. Choose a steady pace and one you can take good breaths with.

3. Thrusters: Make these the star of the show today. Go for big sets and pace the other two movements accordingly. Know that the row follows and you can use it to recover if needed.

Modifications

24/18 | 18/14 | 12/9 CALORIE ROW

– 24/18 | 18/14 | 12/9 Cal Bike Erg

– 18/14 | 14/10 | 10/8 Cal Assault Bike

– 18/14 | 14/10 | 10/8 Cal Air Run

– 18/14 | 14/10 | 10/8 Cal Ski Erg

HOME GYM

3 Rounds x AMRAP 4:

24 Dumbbell Facing Burpees

24 Alternating Dumbbell Snatches

24 Single Dumbbell Thrusters (Switch Every 6 Reps)

Rest 4 Minutes Between Rounds