1/4/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
AMRAP 3:
Kipping Deficit Handstand Push-ups (4″/2″)
Metcon (3 Rounds for reps)
Your calculated percentages
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Rest 1-2 Minutes Between Sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Wallballs 20 / 14 lb
15 Burpee Box Jump Overs (24″/20″)
20 Wallballs 20 / 14 lb
15 Burpee Box Jump Overs (24″/20″)
30 Wallballs 20 / 14 lb
15 Burpee Box Jump Overs (24″/20″)
…
Add 10 Wallballs Per Round
CONDITIONING CATEGORY: Threshold
WALLBALLS: 10 reps should take less than 30s.
BURPEE BOX JUMP OVERS: Less than 1:30 each round.
GOAL: Finish the round of 40. wallballs.
SCORE: Rounds + Reps. If you finish the round of 40 wallballs and get 10 wallballs in the round of 50, your score would be 4+10.
– Aim to complete the rounds of 10 and 20 unbroken. From there, complete sets of 20, 15, 10, 8, 7, or 5’s. We want to keep our rest time between sets to a minimum so choose sets that will allow you to stay moving.
– Steady, easy pace on the burpee box jump overs. Rushing here will only cause us to break more on our wallballs.
– Make your transitions seamless and aim to “just start” the next movement.
WALLBALLS
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters (Hold DB Across Chest)
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpees
– Burpee Box Step-Overs
– Burpee Broad Jumps
Metcon (No Measure)
Extra credit:
400 Meter Sandbag Run 70 / 50 lb (or use a slam ball)
50 GHD Sit-ups
400 Meter Sandbag Run 70 / 50 lb
35 GHD Sit-ups
400 Meter Sandbag Run 70 / 50 lb
20 GHD Sit-ups