12/30/20

29
Dec

12/30/20

CrossFit GonzStrong – CrossFit

Fifth Wheel (3 Rounds for reps)

“Fifth Wheel”

AMRAP 5, rest 5:00:

7 Rounds of “The Chief” (115 / 85 lb

Max Calorie Bike, or row

AMRAP 5, rest 5:00:

6 Rounds of “The Chief” (135 / 95 lb)

Max Calorie Bike or row

AMRAP 5:

5 Rounds of “The Chief” (185 / 135 lb)

Max Calorie Bike or row

1 Round of “The Chief”:

3 Power Cleans

6 Pushups

9 Air Squats
Stimulus

– Conditioning Category: Threshold

– Stimulus calls for a barbell that climbs from moderate to heavy.

Interval 1 – A weight we can cycle for 18+ unbroken when fresh.

Interval 2 – A weight we can cycle for 12-+ unbroken when fresh.

Interval 3 – A weight we can cycle for 6+ unbroken when fresh.

Strategy

THE BIG TAKEAWAYS

1. It’s all about getting to the bike, and with 5:00 rest between rounds we need to push the pace to get there.

2. Quick singles will still work on the power cleans.

3. Let’s put the bike damper 1 or 2 spots higher than normal for the limited time on the bike to accumulate those calories.