5/17/22
CrossFit GonzStrong – CrossFit
Benchbpress 5×1 (Weight)
Bench Press
5 Sets:
1 Bench Press @ 75-85% 1RM 101LB – 115LB
Strict JT (Time)
“Strict JT”
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
*Time Cap: 12:00
*Repeat from 1.25.22
– Checking up on our upper body push capacity.
– This workout has direct interference between the movements and will be challenging for many athletes to finish under the time cap.
– Break things up early and often. Let’s see what we’ve got!
– Score: Total Time.
SHSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Strict Presses
STRICT RING DIPS
– Reduce Reps
– Banded Reps
– Box, Bench, Or Bar Dips
PUSH-UPS
– Reduce Reps
– Elevate Hands
Ergalicious (Time)
“Ergalicious”
10 Rounds For Time:
250 Meter Row
500 Meter Bike Erg
Rest 1 Minute Between Rounds.
– Conditioning Category: Threshold
– Row: Performed in about 1:00 each round.
– Bike: Performed in about 1:00 each round.
– Score: Total time including rest.
– We want to aim for hard efforts here across all rounds and on both machines.
– We need to be mindful though that the row is directly going to affect the bike so we need to be sure to leave some gas in the tank for the bike.
– Aim to complete each round within 10 seconds of your initial round.
250 METER ROW
– 200m Ski
– 500m Bike
– 200m Run
– 150m Air Run
500 METER BIKE
– 250m Row
– 200m Ski
– 200m Run
– 150m Air Run