4/27/22
CrossFit GonzStrong – CrossFit
Milestones (Time)
“Milestones”
10 Rounds For Time:
10 Wallballs 20 / 14 lb to 10/9ft.
3 Deadlifts 275 / 185 lb
50 Meter Farmers Carry 50 / 35 lb’s
Time Cap: 30 Minutes
– Conditioning Category: Grindy Threshold
– Wallballs: Light enough to perform unbroken sets each round.
– Deadlifts: Loading should not exceed 80% of your 1RM deadlift.
– Farmers Carry: Perform with 2 dumbbells. This is a 25m out and back or 50m loop.
– Score: Total time. If capped, add 1s for every missed rep (25m = 1 rep).
– Aim for unbroken sets on the wallballs.
– Singles or touch and go reps on the deads are good to go here. Whatever will keep you moving.
– Aim for no more than 1 break on the farmers carry.
– Focus on quick transitions.
WALLBALL
– Reduce Loading/Reps/Target
– Single Dumbbell Thruster
DEADLIFTS
– Reduce Loading/Reps
– Sub Dumbbells
50 METER FARMERS CARRY
– Reduce Loading/Distance
– Sub Kettlebells
– Accumulate 40s Hold
Build heavy single front squat (Weight)
Front Squat
Build to Heavy Single
Metcon (Weight)
Barbell Conditioning
For Time:
10 Front Squats (80% Heavy Single)
30 Calorie Echo Bike