10/28/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Back squat ( regular)
Back Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat.mp4
4-5 Sets:
1-3 Reps @ 75-80%
Dr. Evil (AMRAP – Reps)
“DR. EVIL”
https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-erg-midline.mp4
10 Rounds x AMRAP 2:
15/12 Echo Bike (300m run)
Max Burpee Box Jump Overs (24″/20″)
Rest 1 Minute Between Rounds.
– Conditioning Category: Threshold
– Bike: Cals should be completed in less than 1:30.
– Burpee Box Jump Overs: Athletes should have at least 30 seconds to complete as many reps as possible.
– Score: Enter reps completed each round. Overall score will be the sum total.
– While we want to push the bike to buy us some time on the box, let’s think of this as an 80-85% effort. We want to leave enough in the tank to be able to get right to work on the burpee box jump overs.
– Have a goal to complete the same number of burpee box jump overs each round. This likely means going a little slower than you think out the gate since we only get 1 minute to rest between rounds.
20/15 CALORIE BIKE ERG
– Reduce Cals
– 20/15 Cal Row
– 15/12 Cal Assault or Echo Bike
– 15/12 Cal Ski
– 20 x 10m Shuttle Runs
– 15/12 Cal Air Run
BURPEE BOX JUMP OVERS
– Reduce Reps
– Burpee Box Step-Overs
– Burpee To Target
– Burpees
Metcon (Checkmark)
Extra credit
Strict Ring Dips [A]
Complete 1 Unbroken Set For Reps
Strict Ring Dips [B]
7 Sets of 40-50% Unbroken Set
*Full Recovery Between Sets
Zone 2 + Skills
https://ctstorageprod.blob.core.windows.net/videos-coaching/handstand-holds.mp4
30-45 Minute @ Zone 2 (Run)
*Accumulate 3-5 Minutes In A Handstand Hold With Allotted Time Frame
*Against A Wall