1/29/21
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Rounds and Reps)
On the 0:00… “Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 115 / 85 lb
Stimulus
– Conditioning Category: Grind
– Moderate barbell. One that we could hang power snatch for 15+ reps unbroken when fresh.
– Last time we completed this workout was 9/23/19.
– Score: Rounds + Reps
Modifications
DEADLIFT
– Double Dumbbell
– Banded Good Mornings
OVERHEAD SQUAT
– Front Squat
– Single Dumbbell
– 2x Reps Jump Squats
HANG POWER SNATCH
– Hang Power Clean
– Double Dumbbell
– Alternating Single Dumbbell
– Odd Object Ground to Overhead
HOME GYM
AMRAP 10:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks
Metcon (Time)
On the 15:00… Gymnastics Stamina
For Time:
100 Double Unders 25 Kipping Handstand Push-Ups
80 Double Unders 20 Kipping Handstand Push-Ups
60 Double Unders 15 Kipping Handstand Push-Ups
40 Double Unders 10 Kipping Handstand Push-Ups
20 Double Unders 5 Kipping Handstand Push-Ups
Stimulus
– This workout will begin five minutes after completing part 1.
– Handstand push-up volume climbs considerably high here (75 reps). If we do not think we can complete each round of handstand push-ups in 5 sets or less, we may want to bring the volume down slightly.
– If still practicing double unders, let’s cap our efforts at 1:30-1:15-1:00-:45-:30.
– Score: Time
Modifications
DOUBLE UNDERS
– 150-120-90-60-30 Single Unders
– Line Hops
KIPPING HANDSTAND PUSH-UPS
– Use Risers
– Box Strict Handstand Push-Ups
– Deficit Push-Ups (Hands On Plates Or Dumbbells)
– Double Dumbbell Push Press