2/26/21

25
Feb

2/26/21

CrossFit GonzStrong – CrossFit

Hand stand walk 300ft (Distance)

On the 0:00… Handstand Walk Benchmark

For Time:

300-ft. Handstand Walk (bear crawl half 150ft and then crab walk 150ft)

5:00 Time Cap

Whats up (AMRAP – Reps)

On the 6:00… “What’s Up?”

AMRAP 9:

3 Squat Snatches

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9 Squat Snatches

9 Toes to Bar

Continue to add (3) reps per round to each movement until the time cap is reached.

Barbell – 95 / 65 lb
Stimulus

– Athletes choice on the dumbbell weight for both weighted movements, with the aim being unbroken sets throughout.

– Free to build in rounds two and three as we see fit.

– For clarity, reverse lunges are stationary lunges, stepping back (instead of forward).

Modifications

DUMBBELL STIFF LEGGED DEADLIFT

– Kettlebell Stiff Legged Deadlift

– Barbell Stiff Legged Deadlift

FRONT RACK REVERSE LUNGES

– Kettlebells or Dumbbell Front Rack Reverse Lunges

– Sandbag Bear Hug Reverse Lunges

GHD SIT-UPS

– V-Ups

– Weighted Abmat Sit-Ups

– Strict Toes to Bar

Metcon (No Measure)

Extra credit

Body Armor

3 Giant Sets:

15 Double Dumbbell Stiff Legged Deadlifts

20 Barbell Front Rack Reverse Lunges (10 each leg)

20-30 weighted situps

Rest 3:00 between sets.