5/12/21
CrossFit GonzStrong – CrossFit
Frank the tank (3 Rounds for reps)
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs 20 / 14 lb
12 Deadlifts 185 / 135 lb
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 35 Wallballs 20 / 14 lb
9 Deadlifts 225 / 155 lb
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 20 Wallballs 20 / 14 lb
6 Deadlifts 275 / 185 lb
6 Lateral Barbell Burpees
Stimulus
– Conditioning Category: Sprint
– The first barbell should be on the lighter side. Something you could complete 20+ reps unbroken when fresh.
– The second barbell should be slightly heavier. Something you could complete 15+ reps unbroken when fresh.
– The last barbell will be slightly heavier than the second barbell. Something you could complete 10+ reps unbroken when fresh.
– The ball should be a weight we could complete 20+ reps unbroken when fresh for all 3 intervals.
– 3 Scores: Record Rounds + Reps for each interval. Overall score will be total rounds and reps.
Metcon (No Measure)
On the 0:00… Positions: Part A
On the 2:00 x 3 Rounds:
12 Barbell Front Rack Reverse Lunges (6 Each Leg)
On the 8:00… Positions Part B
On the 2:00 x 3 Rounds:
12 Double Dumbbell Bulgarian Split Squats (6 Each Leg)
Stimulus
Your calculated percentages
Part A
Percentages based on 1RM Front Squat:
Set 1 – 55%
Set 2 – 60%
Set 3 – 60-65%
Part B
Stimulus
– Athlete’s choice on weights for this piece as well.
– The Bulgarian Split Squat is performed with the back foot raised on a bench with only the laces on your shoes resting on the bench. From there, you’ll squat back and down as far as you can before standing. Your knee will likely not hit the floor so the way to know you got low enough is if your front leg is at least at a 90 degree angle in the bottom.
– Dumbbells will be held down by the sides.