4/26/21

CrossFit GonzStrong – CrossFit

Back squat waves (Weight)

Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.

Stimulus

All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 7 Reps @ 65%

Set 2 – 5 Reps @ 70%

Set 3 – 3 Reps @ 75%

Wave #2

Set 4 – 7 Reps @ 70%

Set 5 – 5 Reps @ 75%

Set 6 – 3 Reps @ 80%

Wave #3

Set 7 – 7 Reps @ 75%

Set 8 – 5 Reps @ 80%

Set 9 – 3 Reps @ 85%

Quadr: Quadratic formula (Time)

“Quadratic Formula”

4 Rounds For Time:

18/12 Calorie Row

15 Box Jump Overs (24″/20″)

12 Toes To Bar

9 Double Dumbbell Front Squats

Dumbbells- 50 / 35 lb
Strategy

THE BIG TAKEAWAYS

1. Steady pace on the row.

2. Smooth pace on the box jump overs.

3. Shoot for 1-3 sets on the toes to bar.

4. Unbroken sets on the squats.

5. Big focus today is being able to go for big sets on the toes to bar and the dumbbell front squats. In order to do so, we’ll need to be smart about our pacing on the row and box jump overs.

Modifications

18/12 CALORIE ROW

– 18/12 Cal Bike Erg

– 12/9 Cal Assault Or Echo Bike

– 12/9 Cal Ski

– 12/9 Cal Air Run

– 200m Run

– 20 x 10m Shuttles

DOUBLE DUMBBELL FRONT SQUATS

– Single Dumbbell

– Barbell

– Goblet Squats