3/8/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Push Jerk
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
Metcon (Time)
“Downfall”
For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (24″/20″)
40 Double Dumbbell Push Jerks 50 / 35 lb’s
200 Meter Farmer’s Carry 50 / 35 lb’s
– Conditioning Category: Threshold
– Double Unders: Less than 2:00.
– Bike: Less than 8:00.
– Box Jump Overs: Less than 3:00.
– DB Push Jerks: Must be a jerk. Less than 3:00.
– Farmer’s Carry: Less than 3:00.
– Score: Total time.
– Aim for unbroken double unders or quick sets of 25-50 reps.
– Harder effort on the bike. We can lose a good bit of time if we just cruise through.
– Steady pace on the box jump overs.
– Aim for sets of 7 or more on the push jerks.
– Fast bursts on the farmers carries.
100 DOUBLE UNDERS
– Reduce Reps
– 2:00 Time Cap
– 150 Single Unders
80/60 CALORIE ECHO BIKE
– Reduce Calories
– 80/60 Cal Assault Bike, Air Run, or Ski
– 100/80 Cal Bike Erg or Row
– 80 x 10m Shuttle Runs
– 60 Burpees
BOX JUMP OVERS
– Reduce Box Height
– Reduce Reps
– Box Step-Overs
– Broad Jumps
DUMBBELL PUSH JERKS
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses
200 METER FARMER’S CARRY
– Reduce Distance
– Reduce Loading
– Sub 2:00 Double DB Suitcase Hold
Metcon (No Measure)
Extra credit
Handstand Push-up Accessory
On the Minute x 15 [5 Sets]:
Minute 1: 30 Second Parallette L-Sit
Minute 2: Max Strict Handstand Push-ups*
Minute 3: Rest
*Choose a variation that allows for at least 10 reps
Dumbbell Accessory
6 Sets For Quality [3 Each Side]:
10 Single Arm Dumbbell Bench Press
200-ft. Single Arm Dumbbell Overhead Carry
40 Second Side Plank
*Athlete’s Choice on Loading