10/7/22
CrossFit GonzStrong – CrossFit
Metcon (Time)
“U-Turn”
https://ctstorageprod.blob.core.windows.net/videos-coaching/deadlift-chest.mp4
15-12-9-6:
Deadlifts 245 / 175 lb
Calorie Bike Erg (x2)
Directly Into…
6-9-12-15:
Toes to Bar
Calorie Bike Erg (x2)
*** – 30-24-18-12 Cal Row
– 24-18-12-9 Cal Assault or Echo Bike
– 24-18-12-9 Cal Ski or Air Run
– 30-24-18-12 Shuttle Runs (10m)***
– Conditioning Category: Threshold
– Deadlifts: Loading should not exceed 75% of your 1RM deadlift. Reps should ideally be completed unbroken but 1 break is okay if needed.
– Bike: In the first part, athletes will complete 30-24-18-12 cals (cals decrease each round). In the second part, athletes will complete 12-18-24-30 cals (cals increase each round). The bike should not take longer than 2:00 on any round.
– Toes To Bar: Reps should be completed in no more than 2 sets on any round.
– Score: Total time
– In the first part of this workout let’s bike at a pace that will allow for unbroken sets of deadlifts.
– In the second part of the workout, let’s bike at a pace that will allow for as little breaks as possible on the toes to bar.
– This workout is all about continuing to make forward progress. Let’s see if we can keep moving and spend as little time resting as possible.
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
BIKE ERG
– 30-24-18-12 Cal Row
– 24-18-12-9 Cal Assault or Echo Bike
– 24-18-12-9 Cal Ski or Air Run
– 30-24-18-12 Shuttle Runs (10m)
TOES TO BAR
– Reduce Reps
– Toes To Space
– Knees To Chest
– Sit-Ups
Metcon (Weight)
Deadlift
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlift-isometric.mp4
3-5 Sets:
2-4 Reps @ 75-80%
*3-5 Second Isometric
*Rest As Needed Between Sets
Metcon (Checkmark)
Extra credit
Midline + Holds [Optional]
4-5 Supersets For Quality:
60 Second Side Plank (Right)
30 Second Ring Support Hold (Top)
60 Second Side Plank (Left)
30 Second Ring Support Hold (Bottom)
Rest 1 Minute Between Sets.
Zone 2 + Skill Practice
https://ctstorageprod.blob.core.windows.net/videos-coaching/pegboard-leg-peg.mp4
45-60 Minutes @ Zone 2 (Bike, Row, Ski, Run)
Every 5 Minutes [Starting at 5:00]:
1-2 Minutes Pulling Skill Practice