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