4/5/22

4
Apr

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.

– ┬áPlan 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.

– ┬áPlan 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.