4/12/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Push Press
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
Metcon (AMRAP – Rounds and Reps)
“Spiral Staircase”
AMRAP 12:
2 Push Press
8 Front Rack Box Step-ups
4 Push Press
8 Front Rack Box Step-ups
6 Push Press
8 Front Rack Box Step-ups
…
[Add 2 Push Press Each Round]
Barbell: 75/55
Box: (20″)
– Conditioning Category: Grindy Threshold
– Push Press: Loading should not exceed 50% of your 1RM Push Press.
– Front Rack Step-Ups: Perform with barbell and complete with no more than 1 break in the later rounds.
– Score: Rounds + Reps. If you finish the round of 16’s your score is 8 rounds.
– Try to go right from your last push press into your step-ups.
– As you get into the larger sets of push press, just try to get them started even if that means you do not complete the set unbroken.
– Aim for unbroken step-ups and break the push press as needed.
PUSH PRESS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
FRONT RACK BOX STEP-UPS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
Metcon (No Measure)
Extra credit
Kipping Handstand Push-ups
3 Giant Sets:
200ft. Single Dumbbell Overhead Carry 70 / 50 lb
10 Deficit Kipping Handstand Push-ups (3.5″/2″)
Rest As Needed Between Sets.
Shuttle Runs
4 x 18 Shuttle Runs
Rest 1:00 Between
1 Shuttle Run = 25ft. out + 25ft. back (50ft. or 15.24m Total)