3/17/21

16
Mar

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