3/24/21

23
Mar

3/24/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

“Dia-bolical”

For Time:

200m run, 500m bike, 250 row

21 Deadlifts 225 / 155 lb

RUN BIKE or ROW

21 Strict Handstand Push-ups

RUN BIKE ROW

15 Deadlifts

RUN RIDE ROW

15 Strict Handstand Push-ups

RUN RIDE or ROW

9 Deadlifts

RUN RIDE or ROW

9 Strict Handstand Push-ups
Stimulus

– Conditioning Category: Grind

– Looking for a load on the barbell that we feel confident we could cycle for 21+ deadlifts unbroken when fresh.

– If your max set of strict handstand push-ups is less than 15, or you don’t feel you could hold quick sets of 3, let’s bring the reps down to 15-12-9 or 12-9-6.

– Be sure to reset the monitor and stay on the bike until the monitor reads 500m each round.

– No time cap today. Score is time completed.

Strategy

THE BIG TAKEAWAYS

1. This workout is all about managing shoulder fatigue on the handstand push-ups.

2. The deadlifts are at a weight that we could probably do unbroken sets with, however, it is probably best to do these in 2-3 sets across the board. The longer time we spend under tension dpoing bigger sets, the more fatigued our shoulders will be for the handstand push-ups.

3. The bike is going to give us about a minute off the arms each round. Let’s be sure to relax the grip and the arms at this station.

4. We want to break the handstand push-ups in a way that will keep our rest short. If we tend to fatigue quickly, let’s hit 3’s right from the start. If we are confident in our capacity, we could bite off a good chunk, kick down, then finish up with a small set before getting back on the bike. Any other break down in between works as well (2 sets, 3 sets, 4, sets, 5 sets, etc.). Our main goal is to avoid needing to do singles due to fatigue. Break because you “want” to, not because you “have” to.

Modifications

500 METER BIKE ERG

– 500m On Any Other Bike

– 250m Row

– 200m Run

– 200m Ski

– 150m Air Run

– 20 x 10m Shuttle Runs

DEADLIFTS

– Double Dumbbell

– Double Kettlebell

– Odd Object

– Good Mornings 95 / 65 lb

STRICT HANDSTAND PUSH-UPS

– Box Handstand Push-Ups

– Pike Push-ups

– Push-Ups

– Double Dumbbell Strict Press

– Barbell Strict Press 95 / 65 lb

Metcon (No Measure)

Extra Credit

Handstand Walk

On The Minute x 10 (5 Rounds):

Minute 1: Handstand Walk Practice

Minute 2: Recovery Row
Stimulus

– Looking to get some good practice in today on our hands.

– Goal of the row is to keep the shoulders moving without too much of a tax for the handstand walks.

Modifications

HANDSTAND WALK

– Wall Walks

– Handstand Holds

– Handstand Against A Wall

– Handstand Shoulder Taps On A Wall

ROW

– Any Other Machine Or Run