10/5/22

4
Oct

10/5/22

CrossFit GonzStrong – CrossFit

Chipper gone bad (AMRAP – Reps)

“Chipper Gone Bad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-push-press-cycling.mp4

AMRAP 18:

100 Wallballs 20 / 14 lb to 10/9ft.

80 Single Dumbbell Snatches 50 / 35 lb

60 Box Jump Overs (24″/20″)

40 Double Dumbbell Push Press 50 / 35 lb’s

Max Calorie Row

Metcon (Weight)

Strict Press

https://ctstorageprod.blob.core.windows.net/videos-movements/strict-press-isometric.mp4

3-5 Sets:

2-4 Reps @ 75-80% 86LB – 92LB

*3-5 Second Isometric

*Rest As Needed Between Sets

Metcon (Checkmark)

Extra Credit

Midline + Holds [Optional]

4-5 Supersets For Quality:

40 Second D-Ball Hold

20 Hip Extensions

1 Minute Weighted Wall Sit

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 Jump Rope/Single Leg Skill Practice

[CHOOSE 1-2 MOVEMENTS]:

* Single Leg Squats

* Unbroken Single Leg Squats

* Weighted Single Leg Squats

* Double Unders

* Double Under Crossovers

* Triple Unders

* Heavy Rope Double Unders

* Drag Rope Double Unders