3/30/22
CrossFit GonzStrong – CrossFit
Club Sandwich (AMRAP – Reps)
“Club Sandwich”
On the Minute x 9:
6 Dumbbell Front Squats 50 / 35 lb’s
Max Devil’s Presses 50 / 35 lb’s
[Rest 3 Minutes]
AMRAP 6:
Max Echo Bike Calories
[Rest 3 Minutes]
On the Minute x 9:
6 Box Jumps (30″/24″)
Max Rope Climbs (15-ft.)
– Conditioning Category: Grind
– Dumbbell Front Squats: Use 2 dumbbells. Loading should allow for unbroken sets of squats each minute.
– Devil’s Presses: Use 2 dumbbells. Athlete’s should be able to complete 3 or more reps each minute.
– Box Jumps: Stand all the way up at the top.
– Rope Climbs: Athletes should be able to complete 1 rep or more each minute.
– Score: Enter reps completed for each piece. Every calorie will equal 1 rep. Your overall score will be the sum total of all reps.
– Make quick work of the dumbbell front squats.
– Aim to complete the same number of devil’s presses each minute. Feel free to stop 10-15s early to catch your breath and prepare for the next round.
– Pick a goal number of calories to accumulate each minute to help you stay focused during the bike.
– Make quick work of the box jumps.
– Try to get over to the rope as quickly as possible.
DUMBBELL FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Single Dumbbell
DEVIL’S PRESSES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
ECHO BIKE
– Max Cals On Any Machine
– Max Burpees
– Max 10m Shuttle Runs
BOX JUMPS
– Reduce Reps
– Reduce Height
– Broad Jumps
ROPE CLIMBS
– Reduce Height
– 1/2 Rope Climb
– Strict Pull-Ups
– Knees To Chest
– AbMat Sit-Ups
Metcon (Weight)
Back Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon (No Measure)
Extra credit
Gymnastics Conditioning
3 Rounds For Time:
100ft. Handstand Walk
40-30-20 Alternating Pistols
Midline Conditioning
On the Minute x 14 [7 Rounds]:
Minute 1: Max GHD Sit-ups
Minute 2: 40 Second D-Ball Hold 150 / 100 lb
Run Intervals 5 [OPTIONAL]
3 Sets:
400m Fast
Rest 1:00
300m Fast
Rest 1:00
200m Fast
Rest 3:00