2/12/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
On The 0:00…”One Too Many”
For Time (12:00 Time Cap):
50 Double-Unders
10 Power Snatches 95 / 65 lb
21 Toes to Bar
50 Double-Unders
10 Power Snatches 95 / 65 lb
15 Chest To Bar Pull-Ups
50 Double-Unders
10 Power Snatches 95 / 65 lb
9 Bar Muscle-Ups
* Score: Time. If time capped, add one second for every missed rep (4 missed reps = 12:04)
Stimulus
– Conditioning Category: Threshold
– Three triplets in one full “round”, with the difference being the pull-up bar gymnastics.
– We’ll progress from: TTB -> CTB -> Bar MU.
– The power snatch is intended to be light and fast. 21+ reps unbroken when fresh.
– Score: Time. If time capped, add one second for every missed rep (4 missed reps = 12:04)
Strategy
THE BIG TAKEAWAYS
1. We want to be mindful of grip fatigue in this workout due to all movements involving holding onto either our rope, the barbell, or the pull-up bar.
2. Keep the shoulders relaxed on the double unders and take some controlled the breaths. Be careful not to grip your handles too tighly.
3. If we are confident in our gymnastics and aerobic capacity, we can shoot for controlled unbroken sets on the power snatches. If we aren’t as confident, let’s take one quick break after 5 to 6 reps.
4. Let’s aim for quick small sets on all gymnastics movements. The less time under tension, the better. Be mindful that the longer we hold onto the bar, the more challenging our next round will feel.
Modifications
DOUBLE-UNDERS
– 75 Single Unders
– 50 Line Hops
POWER SNATCHES
– Alternating Single Dumbbell Power Snatches
– Power Cleans
TOES TO BAR
– 2 x AbMat Sit-Ups
– V-Ups
– Hanging Knee Raises
– Toes To As High As Possible
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-Ups
– Jumping Pull-Ups
– Ring Rows
– Burpees
BAR MUSCLE-UPS
– Chest To Bar Pull-Ups
– Jumping Bar Muscle-Ups
– Banded Bar Muscle-Ups
– Burpee Pull-Ups
– Ring Muscle-Ups
– Burpee Box Jumps To High Box
HOME GYM
AMRAP 15:
60 Double Unders
45 Sit-ups
30 Alternating Single Dumbbell Snatches (15 Each)
Power snatch one rep max (Weight)
On the 12:00… Power Snatch
8:00 to Build to a Heavy Single