5/3/22
CrossFit GonzStrong – CrossFit
Build to heavy single push press (Weight)
Push Press
Build to Heavy Single
Then…
1 Set of Max Reps @ 80% Heavy Single
Tri angle (Time)
“Tri-Angle”
5 Rounds For Time:
20 Calorie Echo Bike
40 Hand Release Push-ups
60 Double Unders
– Conditioning Category: Threshold
– Echo Bike: Performed in less than 2:30.
– Hand Release Push-Ups: Performed in less than 1:30.
– Double Unders: Performed in less than 1:00.
– Score: Time
– We can aim to push the bike today knowing that we will be able to catch our breath a bit on the hand-release push-ups.
– If you tend to struggle with push-ups, break these up early and often. Quick sets of 5 or more can be the goal for each round.
– Try to breathe and relax on the double unders as much as possible.
20 CALORIE ECHO BIKE
– Reduce Cals
– 20 Cal Assault Bike, Ski, or Air Run
– 25 Cal Bike Erg or Row
– 500m Run
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
– Elevate Hands On A Box
DOUBLE UNDERS
– Reduce Reps
– 1:00 of Practice
– 90 Single Unders
Metcon (No Measure)
Extra credit
Gymnastics Conditioning
AMRAP 10:
3 Strict Handstand Push-ups
3 Toes to Bar
6 Strict Handstand Push-ups
6 Toes to Bar
9 Strict Handstand Push-ups
9 Toes to Bar
…
[Add 3 Reps Every Round]
Pressing Accessory
AMRAP 5:
No Squat Wallballs 20 / 14 lb
*Throw to a 9-ft. Target
– A “no squat wallball” is essentially a strict press and toss to a 9ft. target. This makes the movement all about the press.
– Score: Total reps.