3/17/21
CrossFit GonzStrong – CrossFit
Metcon (No Measure)
Gymnastics Practice
4 Rounds for Quality:
9 Box Jump Overs (24″/20″)
3-9 Chest To Bar Pull-Ups
15:00 min time cap
Stimulus
– Skill practice piece to start off the day.
– Goal is to some work in on our foot work on the box (rebounding laterally, jump up and pivot, jump up and step down on the other side, etc.).
– Let’s pick a number on the chest to bar we feel confident we can complete unbroken. We’ll work on our timing and rhythm today getting in some good quality reps.
– Let’s also pay mind to how the hands are feeling and pick our reps and rounds based on how we feel.
Modifications
BOX JUMP OVERS
– Box Step Overs
– Squat Jumps
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-Ups
– Strict Pull-Ups
– Banded Chest To Bar Pull-Ups
– Jumping Pull-Ups
Power play (AMRAP – Rounds and Reps)
“Power Play”
AMRAP 7:
1 Power Clean 155 / 105 lb
30 Double Unders
2 Power Cleans 155 / 105 lb
30 Double Unders
3 Power Cleans 155 / 105 lb
30 Double Unders
…
Add 1 Power Clean Per Round
Stimulus
– Conditioning Category: Threshold
– Looking for a moderate load on the barbell. Something we could cycle for 15+ reps unbroken when fresh.
– Score: Rounds + Reps. If you complete the round of 10 cleans and get 4 cleans in the round of 11, your score would be 10+4.
Strategy
THE BIG TAKEAWAYS
1. Try to keep the arms and breath as relaxed as possible on the double unders.
2. Quick singles or small sets are a great way to go on the barbell.
Modifications
POWER CLEANS
– Double Dumbbell
– Alternating Single Dumbbell
– Odd Object Ground To Shoulder
– 2x Reps Air Squats
DOUBLE UNDERS
– 1.5x Single Unders
– Line Hops
– 6/4 Cal Ski