11/9/22
CrossFit GonzStrong – CrossFit
Three dimensional (Time)
“Three Dimensional”
https://ctstorageprod.blob.core.windows.net/videos-coaching/toes-to-bar-head.mp4
For Time:
50 Toes to Bar
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 115 / 85 lb
Rest 2 Minutes
50 Weighted sit ups 15/10
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 115 / 85 lb
Rest 2 Minutes
50 Sit-ups
400 Meter Run
30 Bar-Facing Burpees
20 Front Squats 115 / 85 lb
– Conditioning Category: High Threshold
– Toes To Bar: Reps should be completed in 3:00 or less.
– Run: Should be completed in 2:15 or less.
– Bar Facing Burpees: Should be completed in 2:30 or less.
– Front Squats: Should be completed in 1:15 or less.
– GHDSU: Should be completed in 2:00 or less.
– AbMat Sit-Ups: Should be completed in 1:15 or less.
– Score: Time it takes to complete the workout.
– With 2 minutes of rest separating each segment of the workout, we can aim to push a little harder on each of these movements than we normally do.
– We can approach the toes to bar in a few different ways: one big set + smaller sets (i.e. 20 then 6 sets of 5), sets of 10 from the start, or sets of 5 from the start. Let’s try to chalk as few times as possible here and be urgent about getting back up onto the bar.
– Let’s run at a pace just outside our comfort zone on each of these runs.
– Find a steady consistent pace on the burpees. Let’s make it our goal to just stay moving here.
– See if you can hold onto the barbell on the front squats. Aim for 1-2 sets here.
– For the GHDSU and the abmat sit-ups, let’s settle into a fast but smooth pace.
– Focus on fast transitions from movement to movement.
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– AbMat Sit-Ups
AbMat Sit-Ups
– Reduce Reps
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Burpee To Target
– Regular Burpees
FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
Metcon (Weight)
Strict Press
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-strict-press.mp4
3-4 Sets:
1-2 Reps @ 85-90% of 1RM Strict Press 98LB – 104LB
*Rest As Needed Between Sets
Metcon (Checkmark)
Extea Credit
Strict Ring Dips [A]
Complete 1 Unbroken Set For Reps
Strict Ring Dips [B]
5 Sets of 80-90% of Unbroken Set
*Full Recovery Between Sets
Cardio 45-60 min Zone 2