2/1/21

31
Jan

2/1/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Stamina Squats

On the Minute x 8 (4 Rounds):

Min 1 – 5 Front Squats

Min 2 – 10 Back Squats

Single barbell, loaded throughout at 53-55% 1RM Front Squat.

Metcon (AMRAP – Rounds and Reps)

“Devil In Disguise”

AMRAP 14:

10 Alternating Single Arm Devil Presses

10 Single Dumbbell Box Step-Ups

10 Toes to Bar

Dumbbell – 50 / 35 lb

Box – 24″/20″
Stimulus

– Conditioning Category: Threshold

– Light load with the single dumbbell, allowing unbroken sets throughout. Change arms after every rep.

– Looking for 1-2 sets on the toes to bar every round. Reduce reps if needed.

– Score: Rounds + Reps

Strategy

BIG TAKEAWAYS

1. Looking for a steady pace on all movements and rounds.

2. None of these movements should cause a significant spike in the heart rate if breathing is kept calm.

3. Begin with the end in mind. For example, if your goal is to complete 7 rounds, you’ll need to be at a 2:00 per round pace.

4. Today is a great opportunity to work on pacing. Look at the clock after round one and make a mental note of the time. Based on your rounds and reps completed, you can go back and see if you held your pace.

Modifications

SINGLE ARM DEVIL PRESSES

– Alternating Dumbbell Power Snatches

– Burpees

SINGLE DUMBBELL BOX STEP-UPS

– Unweighted Box Step-Ups

– Single Dumbbell Step Back Lunges

– Unweighted Step Back Lunges

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Metcon (No Measure)

Extra credit

Hang Snatch

4 Rounds:

Minute 1 – 1 Hang Squat Snatch

Minute 2 – 1 Hang Squat Snatch

Minute 3 – 1 Hang Squat Snatch

Minute 4 – Rest
Stimulus

Your calculated percentages

– Week 4 of this progression.

– Adjusting from last week’s high hang (pockets) to this week’s hang (1-inch above the knee).

– Adjusting as well to a “wave” scheme. Completed as 4 “waves” of three minutes on, with a single minute of rest.

– Every new wave takes a small step back in percentage before building higher.

– Score: Heaviest weight lifted. Record all other weights in your notes.

All percentages based on 1RM Snatch:

Min 1 – 74%

Min 2 – 77%

Min 3 – 80%

Min 4 – Rest

Min 5 – 77%

Min 6 – 80%

Min 7 – 83%

Min 8 – Rest

Min 9 – 80%

Min 10 – 83%

Min 11 – 86%

Min 12 – Rest

Min 13 – 83%

Min 14 – 86%

Min 15 – 89%