4/6/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Front Squat
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
Brief relief (AMRAP – Rounds and Reps)
“Brief Relief”
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wallballs 20 / 14 lb to 10/9ft.
Rest 1 Minute Between Rounds
– Conditioning Category: Threshold
– Flow Notes: Athletes will begin each AMRAP on the burpee pull-ups regardless of where they finished in the previous round.
– Burpee Pull-Ups: Athletes can jump directly into the pull-ups. 3 reps should take less than 20s.
– Box Jump Overs: Athletes do not need to stand fully on the box. 6 reps should take less than less than 45s.
– Wallballs: 9 reps should take less than 45s.
– Score: Enter rounds + reps each round. You overall score will be the sum total of all rounds.
– With only 1 minute of rest between rounds, we need to be smart about pacing. These are not “all out sprint” intervals.
– Find a steady rhythm on the burpee pull-ups and box jump overs. Stepping down on the burpee box jump overs can help keep the heart rate down.
– Aim for unbroken sets of wallballs each round with 1 break at most in the later rounds if needed.
BURPEE PULL-UPS
– Reduce Reps
– Pull-Ups
– Burpee To Target
BOX JUMP OVERS
– Reduce Reps or Height
– Box Step-Overs
– Broad Jumps
WALLBALLS
– Reduce Reps, Loading, or Target Height
– Single Dumbbell Thrusters
Metcon (No Measure)
Extra credit
Handstand Walk Conditioning
For Time:
500 Meter Ski Erg
75-ft. Handstand Walk
400 Meter Ski Erg
75-ft. Handstand Walk
300 Meter Ski Erg
75-ft. Handstand Walk
200 Meter Ski Erg
75-ft. Handstand Walk
100 Meter Ski Erg
75-ft. Handstand Walk
Midline Conditioning
5 Rounds For Time:
20 Medicine Ball GHD Sit-ups 14 / 10 lb
10-8-6-4-2 D-Ball Cleans 150 / 100 lb