2/15/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
All Sets Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 85%
1 Set of Max Reps @ 90%
Rest 1-3 Minutes Between Sets.
Metcon (Time)
For Time:
500 Meter Row
30 Bench Press 135 / 95 lb
750 Meter Row
20 Bench Press 155 / 105 lb
1,000 Meter Row
10 Bench Press 165 / 115 lb
1,500 Meter Row
5 Bench Press 185 / 135 lb
Time Cap: 30 Minutes
CONDITIONING CATEGORY: Longer Grind
ROW: Athletes should be able to hold a 2:30/500m pace or faster to complete Rx distances.
BENCH: The final weight should be below 80% of your 1RM bench to complete Rx weights.
SCORE: Total time. If capped, add 1 second for every missed rep.
– Aim to hold a pace that is 5-10s slower than your 2k time trial pace on the rower.
– Chip away at the bench presses with bigger sets in the beginning (10’s, 8’s, 7’s, or 5’s). Sets will get smaller as the weight increases (5’s, 3,’s, 2’s, 1’s,). Try to avoid any slow press out reps.
– Change out weights after each bench set to allow the arms to recover a bit before getting back on the row.
– Aim to hold a pace that is 5-10s slower than your 2k time trial pace on the rower.
500M ROW
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
750M ROW
– 600m Ski
– 1500m Bike
– 600m Run
– 450m Air Run
BENCH PRESS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
Metcon (No Measure)
Extra credit
AMRAP 3:
Kipping Handstand Push-ups
*Repeat From 1/4/22
Exrta credit
For Time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Handstand Walk (Feet)
Time Cap: 15 Minutes