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.