1/6/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Overhead Squat Positioning
5 Sets:
1 Pausing Overhead Squat (10s in bottom)
Stimulus
Your calculated percentages
All percentages based on 1RM Snatch:
Set 1 –
Set 2 –
Sets 3+4+5 – Build to a heavy for the day.
– Dialing in positioning today.
– Find the bottom of our *active* squat.
– That is, everything is firing and we are working for our best possible position here.
– What it is not, is a loose position, where we are sacrificing stability and strength for additional range of motion.
– Visualize ourselves catching a 1RM Snatch here as we sit in the bottom.
Grimace (Time)
“Grimace”
21-15-9:
Overhead Squats (95 / 65 lb)
Toes to Bar
Directly into…
15-12-9
Thrusters (95 / 65 lb)
CTB Pull-Ups
Stimulus
– Conditioning Category: Threshold
– Two couplets with related movement patterns leads to the need to take the bigger picture in mind…. don’t get sucked into the first part.
– Light-to-moderate barbell, and one that we could complete 15+ reps unbroken with when fresh on either movement.
Modifications
OVERHEAD SQUATS
– Reduce Weight
– Front Squats
– Single DB Overhead Squats
TOES TO BAR
– Knees to Elbow
– Leg Raises
– V-Ups
– Weighted Abmat Sit-Ups
– Abmat Sit-Ups
THRUSTERS
– Sub Dumbbells/Kettlebells
– Goblet Jump Squats
CHEST TO BAR PULL-UPS
– Chin Over Bar
– Banded Strict Chest to Bar Pull-Ups
– 2x Reps Ring Rows
– 2x Reps Bent Over Rows
Metcon (No Measure)
Extra Credit
Extra Strength Stamina
5 Rounds:
5 Deadlifts (75%)
5 Bench Press (75%)