5/17/21
CrossFit GonzStrong – CrossFit
X BACK SQUATS (Weight)
Back Squat
On the 2:00 x 5:
“X” Back Squats
On the 0:00… 9 Back Squats
On the 2:00… 6 Back Squats
On the 4:00… 6 Back Squats
On the 6:00… 6 Back Squats
On the 8:00…. 9 Back Squats
Stimulus
Percentages based on 5RM Back Squat:
On the 0:00… 9 Back Squats @ 60%
On the 2:00… 6 Back Squats @ 70%
On the 4:00… 6 Back Squats @ 80%
On the 6:00… 6 Back Squats @ 70%
On the 8:00…. 9 Back Squats @ 60%
Front Loaded (Time)
“Front Loaded”
21-18-15-12-9:
Front Squats (135 / 95 lb)
Kettlebell Swings (70 / 53 lb)
Lateral Burpees over Barbell
Stimulus
– Conditioing Category: Threshold
– The barbell should be a moerately light weight. Something you could complete 21+ unbroken front squats with when fresh.
– The kettlebell should be light enough to complete unbroken sets with every round.
Strategy
THE BIG TAKEAWAYS
1. Ideally, we want to complete the kettlebell swings in unbroken sets every round.
2. Let’s try to complete the front squats in 1-3 sets every round. Try to squat clean the first rep of each round to save some extra time.
3. Find a pace on the burpees that will allow you to keep your sets big on the swings and squats.
Modifications
FRONT SQUATS
– Double Dumbbell
– Single Dumbbell
– Goblet Squats
KETTLEBELL SWINGS
– Double Dumbbell Hang Power Snatches
– Single Dumbbell Hang Power Snatches
– Box Jumps
LATERAL BURPEES OVER BARBELL
– Regular Burpees
– Same Cals on Rower or C2 Bike