2/5/21
CrossFit GonzStrong – CrossFit
“X-Factor” 5 Rounds For Time (18:00 Time Cap): (Time)
“X-Factor”
5 Rounds For Time (18:00 Time Cap):
12 Burpee Box Jump Overs (24″/20″)
9 Bar Muscle-Ups
X Clean and Jerks
Round 1 – 15 Clean and Jerks 135 / 95 lb
Round 2 – 12 Clean and Jerks 155 / 105 lb
Round 3 – 9 Clean and Jerks 185 / 135 lb
Round 4 – 6 Clean and Jerks 225 / 155 lb
Round 5 – 3 Clean and Jerks 275 / 185 lb
Stimulus
– Conditioning Category: Grind
– Single barbell, change out weights.
– 1st Barbell – A load we could cycle for 15+ reps unbroken when fresh.
– 2nd Barbell – A load we could cycle for 10+ reps unbroken when fresh.
– 3rd Barbell – A load we could cycle for 5+ reps unbroken when fresh.
– 4th Barbell – A load we could cycle for 3+ reps unbroken when fresh.
– 5th Barbell – A load we could cycle for 3+ singles in a minute or less.
– If you are new to bar muscle-ups, let’s modify the reps or the movement to something we can complete with, at most, 2 breaks.
– Burpees should be completed as “box-facing.”
– Score: Time. If you do not complete the workout, add one second for every missed rep. For example, if you had 2 reps left, your score would be 18:02.
Strategy
BIG TAKEAWAYS
1. Steady pace on the burpee box jump overs to minimize the transition time between the box and the pull-up bar.
2. Aim for 1-3 sets on the bar muscle-ups. Try to not spend too much time chalking between sets.
3. Steady singles on the first couple clean and jerk weights.
4. As the weight gets heavier, let’s be sure not to rush reps so that we insure that we make every lift.
Modifications
BURPEE BOX JUMP OVERS
– Bar Facing Burpees
– Burpee to Target
– Burpee Broad Jumps
BAR MUSCLE-UPS
– Ring Muscle-Ups
– Banded Bar Muscle-Ups
– Jumping Bar Muscle-Ups
– Strict Chest to Bar Pull-Ups
CLEAN AND JERKS
– Double Dumbbells
– Sandbag Cleans
HOME GYM
10 Rounds For Time:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks
Metcon (No Measure)
Body Armor
3 Sets of 8: Sumo Deadlifts
3 Sets of 12: Romanian Deadlifts
3 Sets of 16: Weighted Hip Thrusts
*After each set (9 total), complete one of the two:
A) 25-50′ Handstand Walk
B) 1:00 of Handstand Walk Practice
Rest as needed between sets.