10/24/22
CrossFit GonzStrong – CrossFit
Country roads (Calories)
“Country Roads”
https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-elbows.mp4
AMRAP 10:
1,600 Meter Run
Max Calorie Echo Bike (max burpees)
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Echo Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Echo Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 2:
200 Meter Run
Max Calorie Echo Bike
– Conditioning Category: Threshold
– Run: Athletes should be able to complete the runs at a 1:00 per 200m pace or faster.
– Bike: There should be at least a 1:00 effort on the bike during each AMRAP.
– Score: Enter calories accumulated each round. Overall score will be the sum total.
200 METER RUN
– Reduce Distances
– 200m Ski
– 150m Air Run
– 250m Row
– 500m Bike
– 15 x 10m Shuttle Runs
MAX CALORIE ECHO BIKE
– Max Calories On Any Other Machine
– Max Shuttle Runs
– Max Burpees
Metcon (Checkmark)
Extra credit
Strict Handstand Push-ups [A]
Complete 1 Unbroken Set For Reps
Strict Handstand Push-ups [B]
7 Sets of 40-50% Unbroken Set
*Full Recovery Between Sets
*If Your Modified For Your Unbroken Set, Use The Same Modification Here
Zone 2 + Skills
https://ctstorageprod.blob.core.windows.net/videos-coaching/seated-legless-rope-climb.mp4
45-60 Minute Row @ Zone 2 Pace