11/23/21

22
Nov

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