4/28/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Optional Active Recovery
Every 3 Minutes x 10 Sets:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Alternating Box Step-ups (24″/20″)
Max Cals any machine
STRICT PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Push-Ups
ALTERNATING BOX STEP-UPS
– Reduce Reps
– Reverse Lunges
MAX METER BIKE ERG
– Max Meters On Any Machine
– Max Meter Run (10m Shuttle Runs)
Metcon (No Measure)
Swim
If you have acceas to a pool:
Warm Up:
300m (Any Style)
Drills:
4 x 100m
(Alternate Between 50m Kick/50m Pull)
Main Sets:
[2 Sets]
2 x 25m Fast (Rest 20s)
2 x 75m (Rest 15s)
4 x 25m Fast (Rest 20s)
4 x 100m (Rest 15s)
Cool Down:
100m (Any Style)
Metcon (No Measure)
Saturday workout in case you can’t make it:
Squat Clean
Build to Heavy Double
Jerk
Build To Heavy Double
“Macho Man V2”
On The Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Score Is Lowest Completed Weight
– Conditioning Category: Grind
– Athletes choose their own weights.
– Power clean can be performed in singles. Ideally, the front squats into the push jerks are completed unbroken. However, as long as you make all reps within the minute, the weight will count.
– The idea is to choose a challenging weight to use across all sets.
– Score: Lowest weight. If you miss a minute, your score will be zero. Choose your weights wisely!
– Choose a weight that you could, for sure, complete a full complex unbroken. You do not need to complete the complex unbroken each minute but this should help you choose an appropriate weight.
– The push jerks are the hardest part of each round, choose your weight based most off of what you can push jerk for 3 reps in a row each round.
– Somewhere between 45-65% of your 1RM Clean and Jerk is a good ball park for where we want to be for weights.
– 4 Power Cleans + 4 Front Squats
– 4 Deadlifts + 4 Power Cleans
– Sub Dumbbells