5/14/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Overhead Squat

3 Sets:

1 Pausing Overhead Squat

4 Overhead Squats

Rest As Needed Between Sets.

Stimulus

– On the 1st rep of each set, pause in the bottom for 3s. Remaining 4 reps do not have a pause.

– Barbells taken from rack
Stimulus

– On the 1st rep of each set, pause in the bottom for 3s. Remaining 4 reps do not have a pause.

– Barbells taken from the rack.

Percentages based on 1RM Overhead Squat:

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%

Underdog (Time)

“Underdog”

For Time:

50 Double-Unders

20 Overhead Squats 135 / 95 lb (185/135)

50 Double-Unders

35/25 Calorie Row (400m run or 25/19 bike)

50 Double-Unders

50 Chest To Bar Pull-Ups

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

20 Overhead Squats 135 / 95 lb
Stimulus

– Conditioning Category: Pacer

– The barbell should be moerately heavy. Something you could complete 10+ overhead squats unbroken when fresh.

– The double unders should be about a 30-45s effort.

– If you cannot complete 15+ chest to bar unbroken when fresh, let’s reduce the reps or modify the movement.

Strategy

THE BIG TAKEAWAYS

1. Let’s breathe and recover on all double under sets. Keep the grip and shoulders as relaxed as possible.

2. Aim for 2-3 sets on the overhead squats.

3. Find a moderate pace on the row. Guys can aim to row 1000 cals per hour or more. Ladies can aim to row 850 cals per hour or more.

4. Shoot for somewhere between 3-7 sets on the chest to bar.

Modifications

Double-Unders

– 1.5x Single Unders

– Line Hops

Chest To Bar Pull-Ups

– Chin Over Bar Pull-Ups

– Banded Pull-Ups

– 25 Strict Chest To Bar Pull-Ups

– 35 Strict Pull-Ups