2/10/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Deadlift
On the 1:30 x 5 Sets:
8-16 Alternating Pistols
3 Deadlifts
Build in weight on the deadlifts each round.
Stimulus
Percentages based on 1RM Deadlift:
Set 1 – 60%
Set 1 – 65%
Sets 3+4+5 – 70-80%
– Athlete’s choice on pistol reps.
– When in doubt, cap our pistol efforts at :45s per round.
– 5 Scores: Deadlift loads. Leadboard will show the heaviest of the 5.
Modifications
PISTOLS
– Pistols To A Box
– Pistols Holding Onto An Upright
– Air Squats
DEADLIFTS
– Double Dumbbell
– Romanian Deadlifts
– Good Mornings
Juke box (Time)
“Juke Box”
5 Rounds For Time:
15 Deadlifts
12 Box Jump Overs
9 Front Squats
Barbell – 155 / 105 lb
Box – 24″/20″
Stimulus
– Conditioning Category: Threshold
– Moderate barbell, and one that we could front squat 20+ reps unbroken when fresh.
– Looking to complete the front squats in 1-2 sets every round.
– Score: time
Strategy
THE BIG TAKEAWAYS
1. Go big on the front squats. Aim for 1-2 sets every round.
2. Find a steady pace on the box jump overs that will allow us to maintain big sets on the squats throughout.
3. Break up the deadlifts more than you think. Even though these may feel light, we don’t want jack up the heart rate or spend too much time under tension. Both of these things can affect our front squats in the later rounds. Aim for 2-3 sets.
Modifications
DEADLIFTS
– Double Dumbbell or Kettlebell
– Single Dumbbell or Kettlebell
– Banded Good Mornings
– Weighted Box Step-Ups
BOX JUMP OVERS
– Box Jumps
– 24 Double Unders
– 36 Single Unders
– 24 Line Hops
FRONT SQUATS
– Double Dumbbell or Kettlebell
– Goblet Squats With Dumbbell or Kettlebell
– 18 Air Squats
HOME GYM
AMRAP 15:
40 Double Unders
20 Double Dumbbell Deadlifts
10 Double Dumbbell Front Squats