10/3/22

2
Oct

10/3/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Back Squat

https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat-isometric.mp4

3-5 Sets:

2-4 Reps @ 75-80% 169LB –

*3-5 Second Isometric

*Rest As Needed Between Sets

Cement Legs (Time)

“Cement Legs”

https://ctstorageprod.blob.core.windows.net/videos-coaching/front-rack-box-step-ups.mp4

On the 3:00 x 7 Rounds:

400 Meter Run

8 Front Rack Box Step-ups

Box: (24″/20″)

Barbell: 95 / 65 lb

*slowest time is your score

Metcon (Checkmark)

Extra credit

Midline + Holds [Optional]

4-5 Supersets For Quality:

50 Seconds Hang From Bar

30 GHD Sit-ups

100 Meter Farmers Carry

Rest 1 Minute Between Sets.

Zone 2 + Skill Practice

45-60 Minute @ Zone 2 (Bike, Row, Ski, Run)

Every 5 Minutes [Starting at 5:00]:

1-2 Minutes of Handstand Skill Practice

[CHOOSE 1-2 MOVEMENTS]:

* Freestanding Handstand Hold

* Freestanding Handstand Push-up

* Handstand Walk

* Handstand Walk Obstacles

* Handstand Pirouettes

* Press to Handstand

* Wall Walks

* Wall Facing Handstand Push-ups