CrossFit GonzStrong – CrossFit
Strict Press 5×4 (Weight)
Body shop (AMRAP – Reps)
On the 3:00 x 10 Rounds:
500 Meter Row
Max Bodyweight Reps
Odd Rounds: Kipping Handstand Push-ups
Even Rounds: GHD Sit-ups (40″/37″)
– Conditioning Category: Grindy Threshold
– Row: Completed in under 2:15.
– HSPU/GHDSU: Athletes should have at least :40s to chip away at reps. These are not max sets. Athletes are welcome to stop before the 3:00 mark in order to hold consistent numbers across and transition back to the rower.
– Score: 10 sets of reps
– Aim to row at, or slightly faster than, your 2k time trial pace.
– Have a goal number of reps you’d like to hit for each bodyweight movement.
– If you have 1:00 for bodyweight reps, athletes can aim for 10 or more reps of each movement.
Metcon (No Measure)
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
*Repeat From 5/23/22
Total Reps Completed In “Death By Rope Climbs” Piece on 6/8/22
Handstand Walk Practice
10-15 Minutes of Practice:
Handstand Walk With Obstacles
On the 5:00 x 3 Rounds:
30 Bar-Facing Burpees
50-ft. Overhead Walking Lunge 135 / 95 lb