5/23/22
CrossFit GonzStrong – CrossFit
Build to heavy Back squat 5×5 (Weight)
Back Squat
For Total Load:
5 Sets of 5
– The idea here is to complete heavier loads across all sets.
– Score: Enter all 5 sets. Overall score will be the sum total load.
Build to heavy Squat Clean (Weight)
– This is a lift we will retest later in this cycle.
– Score: Enter heaviest successful lift.
Body Language (AMRAP – Rounds and Reps)
“Body Language”
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
*Score: Rounds + Reps
– Conditioning Category: Threshold
– Row: Completed in 1-2 minutes.
– Push-Ups: Completed in 1-2 minutes.
– Sit-Ups: Completed in 1-2 minutes.
– Air Squats: Completed in 1-2 minutes.
– The stopping point in this workout for most athletes is going to be the push-ups. We can plan our pacing around this movement.
– Let’s aim for a steady pace on the sit-ups and air squats. These do not need to be fast but we should try to just stay moving.
– Push the row pace a bit but let’s back off that pace for the last 3-5 calories to prepare for the push-ups.
– Some potential break up strategies for the push-ups are 20-10, 12-10-8, 8-8-7-7, 6’s, or 5’s. Choose the strategy that allows for the quickest breaks.
20 CALORIE ROW
– Reduce Cals
– 20 Cal Bike Erg
– 15 Cal Ski, Assault or Echo Bike, or Air Run
– 20 x 10m Shuttle Runs
– 300m Run
PUSH-UPS
– Reduce Reps
– Elevate Hands
SIT-UPS
– Reduce Reps
AIR SQUATS
– Reduce Reps
Metcon (No Measure)
Extra credit
Beast Accessory
3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20″)
C. Lying Double Dumbbell Triceps Extension