5/24/20
CrossFit GonzStrong – CrossFit
Build to a heavy split jerk (Weight)
Split Jerk
Build to Heavy Single
– Barbell can be taken from a rack or blocks.
– This will be retested later in this cycle.
– Score: Heaviest Split Jerk
Less is more (Time)
“Less is More”
10 Rounds For Time [20 Minute Cap]:
500 Meter Bike Erg
30ft. Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
*Dumbbells: 50 / 35 lb’s
*Score: Time (Add 1s For Every Missed Rep If Capped)
*100m = 1 Rep
– Conditioning Category: Threshold
– Bike: Completed in under 1:15.
– Dumbbell Lunge: Performed with 2 dumbbells in the hang position. Completed in under 1 minute.
– Dumbbell Shoulder To Overhead: Reps decrease each round. Round 1 is 10 reps, round 2 is 9 reps, and so on. Perform with 2 dumbbells. Completed in under 30 seconds.
– Hard effort on the bike that can be maintained each round. For most athletes, this is right around a 2:00/1000m pace.
– Aim for unbroken lunge efforts. Make quick work of these.
– Push presses are typically the easiest (positionally) for most athletes. These are also the fastest variation (in comparison to push jerks). See if you can get each round of shoulders rto overhead unbroken. Use the legs as much as you can when the arms get tired.
500 METER BIKE
– Reduce Distance
– 250m Row
– 200m Ski
– 200m Run
– 150m Air Run
30 FT. DUMBBELL LUNGE
– Reduce Loading
– 10 Reverse Lunges
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Loading
Metcon (No Measure)
Extra credit
Strict Press
For Total Load:
5 Sets of 5
Beast Accessory
3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 30-90s Elbow Plank
C. 8-12 Barbell Upright Rows