2/1/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Your calculated percentages
Strict press
All Sets Based Off 1RM Strict Press
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%
Rest 1-3 Minutes Between Sets.
Metcon (AMRAP – Reps)
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike
Dumbbells: 50/35 lb’s
Box: (24″/20″)
CONDITIONING CATEGORY: Threshold
INTERVAL 1: Less than 3:00 for the step-overs and toes to bar.
INTERVAL 2: Less than 2:30 for the step-overs and toes to bar.
INTERVAL 3: Less than 2:00 for the step-overs and toes to bar.
BOX STEP-OVERS: Hold dumbbells down by the sides. Both feet should touch the top of the box before stepping down.
SCORE: Enter total calories accumulated in each of the 3 intervals. Your overall score will be the sum total.
– Breaking once on the box step-overs may be a smart idea on the first 2 intervals in order to save the grip for the toes to bar. Let’s aim for 1 unbroken set on the final interval.
– Either hold on for unbroken sets of toes to bar if you’re a gymnastics ninja or break into sustainable sets if these tend to go away quickly for you.
– Work HARD on the bike. Use the legs a lot while the arms recover then aim to work the arms in more as you finish off each interval.
DOUBLE DUMBBELL BOX STEP-OVERS
– Reduce Reps
– Reduce Loading
– Reduce Box Height
– Sub Single Dumbbell
– Sub Double Dumbbell Step Back Lunges
TOES TO BAR
– Reduce Reps
– Knees To Chest
– V-Ups
– 1.5x Sit-Ups
CALORIE ECHO BIKE
– Max Cals On Any Other Machine
– Max Burpees
– Max 10 Meter Shuttle Runs
Metcon (No Measure)
Extra credit
For Time:
400 Meter Front Rack Carry 70 / 50 lb’s
Every Break:
10 Dumbbell-Facing Burpees
Extra credit
Rower
5 Sets:
90 Seconds at Fast Pace
90 Seconds at Easy Pace
No Rest Between Reps or Sets.