12/31/20
CrossFit GonzStrong – CrossFit
On to the next one (AMRAP – Rounds and Reps)
“On To The Next One”
AMRAP 20:
20 Kettlebell Swings (70 / 53 lb)
20 GHD Sit-Ups
20 Wallballs (20 / 14 lb)
20 Calorie Row or 200m run or 16 cal bike
Stimulus
– Conditioning Category: Pacer
– Managing our breathing today with a very “classical CrossFit” met-con.
– Another chance this week as we deload to focus on our ability to hold a specific “gear”. One steady pace, locked in with discipline.
Strategy
THE BIG TAKEAWAYS:
1. With the goal to be steady movement, breaking the wallballs and kettlebell swings into 2 quick sets is an acceptable strategy.
2. Go out slower than you think you need to. We’d rather speed up as we go than crash and burn.
Modifications
KETTLEBELL SWINGS
– Russian Swings
– Reduce Weight
– Alternating DB Snatch
– Banded Good Mornings
GHD SIT-UP
– V-Ups
– Weighted Abmat Sit-Ups
WALLBALL
– Jump Squats
– Thrusters 65 / 45 lb
– Dual Dumbbell Thrusters 25 / 20 lb
20 CALORIE ROW
– 16 Cal Assault Bike
– 16 Cal Ski Erg
– 20 Cal Bike Erg
– 200m Run
– 150m Air Runner
– 10 Burpees + 35 Double Unders