10/20/22

19
Oct

10/20/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Option B: “Sea Shanty” (Modified)

On The Minute For 25 Minutes (5 Rounds):

Minutes 1-2: “X” Calorie Row

Minute 3:  “X” Box Jumps (30″/24″)

Minute 4: “X” Rope Climbs (15ft.)

Minute 5: Rest

*Athletes Choose Number Of Reps To Complete At Each Station

Metcon (Checkmark)

Saturday WOD

Squat Snatch

5 Sets of 3 @ 75-80%

Snatch Pull

https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-pull.mp4

3 Sets of 5 @ 100-105% of 1RM Snatch 120LB – 126LB

“It’s The Little Things”

https://ctstorageprod.blob.core.windows.net/videos-coaching/hspu-legs-hips-arms.mp4

10 Rounds For Time:

10 Alternating Single Leg Squats

10 GHD Sit-ups

10 Handstand Push-ups

10 Chest to Bar Pull-ups

200 Meter Run

Modifications

SINGLE LEG SQUATS

– Reduce Reps

– Air Squats

GHDSU

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

HSPU

– Reduce Reps

– Use Abmats

– Box HSPU

– Dumbbell Push Presses

– Push-Ups

CHEST TO BAR

– Reduce Reps

– Strict Chest To Bar

– Banded Chest To Bar

– Regular Pull-Ups

– Alternating Dumbbell Plank Rows

200 METER RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run