6/14/21

13
Jun

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