10/7/22

6
Oct

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