10/12/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Bench Press
Your calculated percentages
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 8 @ 70%
Set 3-4: 6 @ 75%
Set 5-6: 4 @ 80%
Metcon (Weight)
Front Squats
5 Sets:
3 Front Squats
All Sets Based on 1RM Front Squat
Set 1: 50-60%
Set 2: 70%
Set 3-5: 80%
Metcon (Time)
“Heartache”
3 Rounds For Time:
10 Front Squats 185 / 135 lb
20 Toes to Bar
50 Double Unders
Stimulus
– Conditioning Category: Threshold
– The front squats should be performed at a challenging weight. These should be completed in no more than 2 sets and take less than 1:00. The barbell will come from the floor.
– The toes to bar should be completed in no more than 4 quick sets. This movement should take less than 2:00.
– The double unders should take less than 1:00.
– Score: Time
Strategy
– The front squat reps do not need to be cycled quickly. Breathe through these reps.
– Choose a break up strategy on the toes to bar that will be sustainable for each round. Spend as little time possible resting between sets.
– Relax the shoulders and breathe through the double unders.
Modifications
FRONT SQUATS
– Reduce Weight
– Reduce Reps
– Sub Dumbbell(s)
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 40 Sit-Ups
50 DOUBLE UNDERS
– Reduce Reps
– 50 Line Hops
– 75 Single Unders
Metcon (No Measure)
Extra credit
Accessory: Pushing
3 Sets:
8 Dumbbell Bench Press
Big Set of Push-Ups
10 Strict Toes to Bar
2:00 Rest Between Sets
Deficit Strict Handstand Push-ups
5-10 Unbroken: 3-2-1-1-1
10 Unbroken: 4-3-3-2-1
15 Unbroken: 9-8-7-6-5
20 Unbroken: 12-10-8-6-4
25 Unbroken: 18-15-12-8-4
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
Deficit: 4″/3″