11/23/22

22
Nov

11/23/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Deadlift

https://ctstorageprod.blob.core.windows.net/videos-movements/Deadlifts-canva.mp4

On the 3:00 x 5 Sets:

5 Reps @ 73% 208LB

*Percentage Based Off 1RM Deadlift

Sick Joke (Time)

“Sick Joke”

https://ctstorageprod.blob.core.windows.net/videos-coaching/hspu-legs-hips-arms.mp4

10-9-8-7-6-5-4-3-2-1:

Deadlifts 225 / 155 lb

Handstand Push-ups

After Each Round:

30ft. Handstand Walk

Time Cap: 20 Minutes
DEADLIFTS

– Reduce Loading

– Reduce Reps

– Double Dumbbell Deadlifts

HANDSTAND PUSH-UPS

– Reduce Reps (Same Reps Each Round)

– Use 1-2 AbMats

– Double Dumbbell Push Presses

– Push-Ups

– Burpees

HANDSTAND WALK

– Reduce Distance

– Double Dumbbell Overhead Carry

– 3 Wall Walks

– 15 Handstand Shoulder Taps

РConditioning Category: Grindy Threshold. Move at a hard, yet sustainable pace throughout. The handstand walks will cause the workout to get grindy in the later rounds of this workout.

– Deadlifts: Loading should not exceed 60% of your 1RM Deadlift. Reps should be able to be completed in 1-2 sets each round.

– HSPU: Can be kipping or strict. Reps should be able to be completed in 1-2 sets each round.

РHSW: Set up cones or mark lines 30ft. apart. Athletes may kick down as needed throughout the handstand walk. There is a total of 10 handstand walk efforts in this workout. Each effort should take less than 1:00 each round.

– Score: Total time it takes to complete the workout.

Metcon (Checkmark)

Extra Credit

Power Snatch

https://ctstorageprod.blob.core.windows.net/videos-movements/Power Snatch Cycling.mp4

Build to a 5 Rep Max

Bar Muscle-up + Shuttle Run

https://ctstorageprod.blob.core.windows.net/videos-coaching/bar-muscle-up-knees.mp4

AMRAP 7:

1-2-3-4-5… Bar Muscle-ups

2-4-6-8-10… Shuttle Runs

*Add 1 Bar Muscle-Up Each Round

*Add 2 Shuttle Runs Each Round

*1 Shuttle Run = 25ft.

Row Intervals

https://ctstorageprod.blob.core.windows.net/videos-movements/row-intervals.mp4

4 Sets:

200 Meters @ 2k Pace + 10 Seconds

200 Meters @ 2k Pace + 4 Seconds

200 Meters @ 2k Pace + 2 Seconds

Rest 2 Minutes Between Sets

*REFER TO 2K ON 11/16/22