11/4/22
CrossFit GonzStrong – CrossFit
Back squat 3-5 sets 1-3 80-85% (Weight)
Back Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat.mp4
3-5 Sets:
1-3 Reps @ 80-85% of 1RM Back Squat 180LB – 191LB
Negative Nancy (Time)
“Negative Nancy”
https://ctstorageprod.blob.core.windows.net/videos-coaching/narrow-vs-wide.mp4
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
Barbell: 95 / 65 lb
– Conditioning Category: Threshold
– Overhead Squats: Loading should not exceed 60% of 1RM overhead squat. Looking to complete each set with 2 breaks or less.
– Run: Athletes should be able to run at a 1:15 pace per 200m or faster to complete Rx distances.
– Score: Total time it takes to complete the workout.
– Reach for big/unbroken sets on the overhead squats even if it causes us to start our run a little slow.
– After we get the first 100m of the run out of the way each round, let’s start to push the pace a bit. We want to avoid letting this run to turn into a shuffle.
– Transitions are key here. See how quickly you can get your hands on the bar when you come in from each run.
OVERHEAD SQUAT
– Reduce Weight
– Single Dumbbell
– Front Squat
200 METER RUN
– 250/200m Row
– 200/150m Ski
– 500/400m Bike
– 150m Air Run
Extra Credit
Strict Pull-ups [A]
Complete 1 Unbroken Set For Reps
Strict Pull-ups [B]
6 Sets of 60-70% Unbroken Set
*Full Recovery Between Sets
*If Your Modified For Your Unbroken Set, Use The Same Modification Here
Zone 2 + Skills
45-60 Minute @ Zone 2 (Ski)
*Accumulate 150-300 Double unders