3/21/22

20
Mar

3/21/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Deadlift

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Dont stop till you get enough (AMRAP – Reps)

“Don’t Stop ‘Til You Get Enough”

AMRAP 5:

Toes to Bar

On the Minute [Starting at 0:00]:

9 Deadlifts 185 / 135 lb

Rest 5 Minutes

AMRAP 5:

Chest to Bar Pull-ups

On the Minute [Starting at 0:00]:

9 Front Squats 95 / 65 lb
– Conditioning Category: Grind

– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps performed in less than 30s each minute.

– Front Squats: Loading should not exceed 50% of your 1RM front squat. Reps performed in less than 30s each minute.

– TTB & C2B: Can be performed in big sets, small sets, or even singles.

– Score: Enter TTB & C2B reps completed in each AMRAP.

– Choose a goal number of reps you’d like to hit each minute. If you have 30s or more for the gymnastics, that means you can aim to hit between 10-20 reps each minute.

– Aim for unbroken sets of deadlifts and front squats each minute. The barbell should be light enough for this to be manageable, even under fatigue.

– Focus on quick transitions. Waste no time before starting each movement. Just think “just get the first one,” then you can take it from there.

TOES TO BAR

– Knees To Chest

– V-Ups

– Sit-Ups

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

CHEST TO BAR

– Strict

– Regular Pull-Ups

– Banded

– Alternating Double Dumbbell Plank Rows

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

Metcon (No Measure)

Extra credit

Grip Conditioning

4 Rounds For Time:

600 Meter Weight Vest Run

60 Second Weight Vest Bar Hang

West Vest: 20 / 14 lb

Extra credit

Row Intervals 4 [OPTIONAL]

3 Rounds:

1,000m Row

Rest 2:00 Between Rounds.