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%