6/14/21
CrossFit GonzStrong – CrossFit
Metcon (No Measure)
Deload week
Build (do not go past 65%)
Front Squat + Gymnastics Practice
5 Sets (12 mins to complete)
3 Front Squats
6 Deficit Kipping Handstand Push-ups
Tear drop (Time)
“Teardrop”
3 Rounds For Time:
100 Double Unders
400m run (500/450 Meter Row) (1kilometer/.8 on bike)
25 Dumbbell Thrusters 50 / 35 lb’s
Time Cap: 25 Minutes
Stimulus
– Conditioning Category: Threshold
– Choose a double under number you can complete within 2 minutes
– Choose a dumbbell weight that allows you to complete the thrusters within 2-4 sets
Strategy
THE BIG TAKEAWAYS
1. Let’s take the 300 total double under into account when thinking about how to attack these from the first round. Imagine how you’ll break these up in the second and the third round and approach it that way from the onset.
2. Row at a smooth pace that allows you to thrive through the thrusters.
3. Break the 25 reps into manageable chunks from the beginning to preserve your effort across the 3 rounds. Consider the following options: 15-10, 10-8-7, or 8-7-5-5.
Modifications
DOUBLE UNDERS
– Reduce Reps
– 2x Single Unders
ROW
– 1,000/800 Meter Bike
– 400 Meter Run
– 400/350 Meter Ski Erg
– 300 Meter Air Runner
DUMBBELL THRUSTERS
– Barbell Thrusters
Metcon (No Measure)
Extra credit
Pistol Practice
On the Minute x 10:
“X” Pistols
Then
Ruck Run
For Distance:
30 Minute Ruck Run