5/24/21

CrossFit GonzStrong – CrossFit

Back squat waves (Weight)

Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.

Stimulus

All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 7 Reps

Set 2 – 5 Reps

Set 3 – 3 Reps

Wave #2

Set 4 – 7 Reps

Set 5 – 5 Reps

Set 6 – 3 Reps

Wave #3

Set 7 – 7 Reps

Set 8 – 5 Reps

Set 9 – 3 Reps
Stimulus

– All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 8 Reps @ 68%

Set 2 – 6 Reps @ 73%

Set 3 – 4 Reps @ 78%

Wave #2

Set 4 – 8 Reps @ 73%

Set 5 – 6 Reps @ 78%

Set 6 – 4 Reps @ 83%

Wave #3

Set 7 – 8 Reps @ 78%

Set 8 – 6 Reps @ 83%

Set 9 – 4 Reps @ 88%

Wide awake (Time)

“Wide Awake”

21-15-9:

Power Snatches (95 / 65 lb RX )(RX+115/85)

Chest to Bar Pull-Ups

Directly into…

21-15-9:

Overhead Squats (rx&rx+115 / 85 lb)

Barbell-Facing Burpees
Stimulus

– Conditioning Category: Threshold

– The barbell should be a moderate weight on each movement. We should be able to complete 15+ power snatches and overhead squats unbroken when fresh.

– Score: Total Time.

Strategy

THE BIG TAKEAWAYS

1. In the first couplet, let’s aim to complete the snatches in no more than 3 sets on any round. On the pull-ups let’s break things up early on in order to save the grip. Let’s shoot for 2-4 sets every round.

2. In the second couplet, let’s try to hold on for bigger sets on the overhead squats. This means that the burpees should be at a recovery pace (with the exception of the last set of 9).

3. What’s more important than flying through the first couplet, is being sure that we are able to perform well in the second couplet. It is better to break more than you think in the first piece.

Modifications

POWER SNATCHES

– Single Dumbbell

– Double Dumbbell

– Power Cleans

BARBELL-FACING BURPEES

– Bar Lateral Burpees

– Regular Burpees