4/7/21

6
Apr

4/7/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

“Rugrats”

On the 4:00 x 5 Rounds:

9 Burpee Box Jumps (24″/20″)

12 Double Dumbbell Front Squats (50’s/35’s)

12 burpees (15/12 Calorie bike 21/15 row 200mrun)

*score is your slowest round*
Stimulus

– Conditioning Category: Sprint

– Looking for dumbbell weights that we feel confident we can complete unbroken sets with within the workout.

– This is a workout we have done in the past, however, we are looking to establish a new baseline with the assault bike as the prescribed bike. No need to compare scores given we are in a deload.

– 5 Scores today. Overall score being your slowest round.

Strategy

THE BIG TAKEAWAYS

1. Main focus is to complete our dumbbell front squats unbroken each round.

2. Pace the burpee box jumps and treat them as a “buy-in” to each round.

3. On the bike, use the first 5/4 calories to get the legs back, then aim to ramp up the pace each 5/4 calories from there for a total of 2 gear changes. This will help take the mind off the overall number of calories and help set small goals.

Modifications

BURPEE BOX JUMPS

– Burpee To Target

– Burpees Over Dumbbells

– Dumbbell Burpees

DOUBLE DUMBBELL FRONT SQUATS

– Single Dumbbell Front Squats

– Kettlebell Goblet Squats

– Barbell Front Squats

– 1.5x Squat Jumps

15/12 CALORIE ASSAULT BIKE

– 21/15 Cal Bike Erg

– 21/15 Cal Row

– 15/12 Cal Ski

– 15/12 Cal Air Run

– 400m Run

– 30 x 10m Shuttle Runs

Metcon (No Measure)

Extra credit

Gymnastics Push Stamina

6 Rounds Not For Time:

4 Strict Handstand Push-Ups

4 Strict Ring Dips

4 Push-Ups