4/12/22

11
Apr

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)