4/5/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Bench 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)
“All Hands On Deck”
AMRAP 20:
30 Double Unders (45singles)
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Kipping Handstand Push-ups
30 Double Unders
100-ft. Dumbbell Front Rack Walking Lunge
Dumbbells: 50 / 35 lb’s
– Conditioning Category: Grindy Threshold
– Double Unders: 30 reps performed in less than 45s.
– Farmers Carry: Use 2 dumbbells. Perform in less than 1:30.
– Kipping HSPU: Performed in less than 1:30.
– Front Rack Lunge: Hands must stay on the handles (no resting on the shoulders). Performed in less than 1:15.
– Score: Rounds + Reps. Every fully completed 25ft farmers carry/lunge will equal 1 rep (300ft = 12 Reps).
– Relax the shoulders and breathe on the double unders.
– Plan 1-2 break during each farmers carry. We want to conserve the grip and shoulders as this will be the thing that causes the most hold up in this workout.
– Plan 1-4 quick breaks on the HSPU. Try to avoid any grindy reps.
– Plan for unbroken efforts on the lunges or 1 quick break in the later rounds if the shoulders need it.
– Focus on quick transitions.
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s Time Cap
FARMERS CARRY
– Reduce Loading/Distance
– 1:00 Hold
KIPPING HSPU
– Reduce Reps/Loading
– Double Dumbbell Shoulder To Overhead
– Push-Ups
FRONT RACK WALKING LUNGE
– Reduce Distance/Loading
– 32 Step-Back Lunges
Metcon (No Measure)
Strict Handstand Push-up Conditioning
Every 2:00 Until 60 Reps:
18/14 Calorie Row
Max Strict Handstand Push-ups
Time Cap: 18 Minutes
Upper Body Accessory
https://www.youtube.com/watch?v=VV3uZ6BucZ0
5 Giant Sets Not For Time:
10 Close Grip Dumbbell Push-up
20 Banded Pull-Aparts
30 Second Ring Plank Hold
Rest As Needed Between Sets.
Run
Run Intervals 6 [OPTIONAL]
4 Sets:
250m Fast
30 Seconds Recovery Jog/Walk
200m Fast
30 Seconds Recovery Jog/Walk
150m Fast
Rest 3 Minutes Between Sets.