10/15/21

CrossFit GonzStrong – CrossFit

Nick Nack (AMRAP – Reps)

AMRAP 20:

400 Meter Row

Max Strict Handstand Push-ups
– Conditining Category: Pacer

– We should complete the row in under 2:00.

– A max set shouldn’t go to complete failure since we will have multiple rounds here.

– Score: Total Handstand Push-Up Reps

THE BIG TAKEAWAYS

1.The row should be a recovery for us here. Steady stroke rate with smooth breathing.

2. We should stop our handstand push-up sets 2-3 reps shy of a true max set. We don’t want to go to failure here, just big sets each time.

400 METER ROW

– 800m Bike

– 350m Run

STRICT HANDSTAND PUSH-UPS

– Use Risers

– Standard Push-Ups

– Dumbbell Strict Press

Metcon (Weight)

5 Sets:

2 Power Snatch

All Sets @ 73-78% of 1RM Snatch

Metcon (No Measure)

Extra credit

3 Sets:

5 Snatch Push Press

1 Overhead Squats

All Sets @ 70% of 1RM Snatch

Strict ring dips

5-10 Unbroken: 3-2-1-1-1

10+ Unbroken: 4-3-3-2-1

[BASED ON MAX SET OF STRICT RING DIPS]

Conditioning

5 Sets:

500 Meters at Easy Pace

400 Meters at Moderate Pace

300 Meters at Fast Pace

* No Rest Between Reps

* 3 Minutes Rest Between Sets