5/5/21

4
May

5/5/21

CrossFit GonzStrong – CrossFit

Shuffle the deck (Time)

“Shuffle the Deck”

On the 3:00 x 3 Rounds:

10/7 Burpees

10 Chest To Bar Pull-Ups

10 Thrusters 95 / 65 lb

Directly Into…

On the 3:00 x 3 Rounds:

10 Thrusters 95 / 65 lb

10 Chest To Bar Pull-Ups

10/7 Burpees

*score is your slowest time of your 6 rounds!
Stimulus

– Conditioning Category: Threshold

– Looking for a weight on the barbell that you could complete 15+ thursters unbroken when fresh. Looking for unbroken sets of 10 in the workout.

– If you cannot complete 15+ chest to bar unbroken when fresh, we recommend bringing the reps down slightly.

– 6 Scores. Record all 6 split times. Your overall score will be your slowest of any round.

Strategy

THE BIG TAKEAWAYS

1. We are looking for hard efforts on these intervals but not full sprints. We want no more than 2:00 of work and no less than 1:00 of rest per round.

2. On the bike, let’s pedal at a pace just outside our comfort zone. This should be about a :40s effort.

3. Let’s aim for no more than 2 sets on the chest to bar. Ideally, these are unbroken. However, knowing we want to go unbroken on the thrusters, 1 break here may be needed.

4. We are shooting for unbroken sets on the thrusters. These do not need to be fast reps. Breathe through these and pace them as if you are doing 20 reps instead of 10 per round. This should help you slow your cadence.

Modifications

10/7 CALORIE ASSAULT BIKE

– 14/10 Cal Bike Erg

– 14/10 Cal Row

– 10/7 Cal Ski

– 100m Run

– 10/7 Cal Air Run

CHEST TO BAR PULL-UPS

– 5 Strict Chest To Bar

– Chin Over Bar Pull-Ups

– 7 Strict Chin Over Bar Pull-Ups

THRUSTERS

– Double Dumbbell

– Single Dumbbell

– Front Squats