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