11/23/21
CrossFit GonzStrong – CrossFit
Metcon (No Measure)
Primer
3 Sets For Quality:
30 Second Handstand Hold On Wall
60 Second Wall Sit
Directly Into…
3 Sets For Quality:
10 Pausing Dumbbell Goblet Squats
200 Foot Single Dumbbell Overhead Walk
Metcon (Weight)
Strict press
4 Sets of 10 @ 60% of 1RM Strict press
1 Set of 10+ @ 60% of 1RM Strict Press
[Leave 2-3 Reps In The Tank On Max Set]
Hide n Seek (Time)
27-21-15-9:
Box Jump Overs (24″/20″)
Thrusters 95 / 65 lb
CONDITIONING CATEGORY: Threshold
BOX JUMP OVERS: Two foot take off. No need to stand fully. 27 reps should take less than 1:00.
THRUSTERS: 3 sets max. 27 reps should take less than 2:00.
SCORE: Time.
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Broad Jumps
THRUSTERS
– Reduce Reps
– Reduce Load
– Double Dumbbell Thrusters
Metcon (No Measure)
5 Sets:
50ft. Handstand Walk
12 Alternating Pistol Squats
1 Minute Rest Between Sets
Or
5 Sets:
12 Unbroken Wallballs 30 / 20 lb
Handstand Walk Obstacle (Ramp)
12 Alternating Pistol Squats
Handstand Walk Obstacle (Stairs)
Rest 1 Minute Between Sets