6/14/22
CrossFit GonzStrong – CrossFit
Build to a heavy 5×5 deadlift (Weight)
Build to heavy 5×5 deadlift
*score is all sets added up
Loom at what you did 5×5 and now do 5×4 with heavier weight
Take what you did here for 5×5 and do a little more
Deadlift: 5×4
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX+ 70/53 (ch2bar)
Conditioning Category: Threshold
– “Helen” is a classic benchmark that was last completed on 8.13.2021
– Run: Completed in under 2:30.
– KBS: Full swings that finish all the way overhead. Choose a weight that you can complete the swings unbroken every round. This station should take under 45s to complete.
– Pull-Ups: Complete in 1-2 sets every round. Reduce the reps if needed. This station should take under 45s to complete.
– Score: Time
– Anytime we have a benchmark like this, we’re looking to get outside our comfort zone.
– The first priority of this workout is big sets of swings and pull-ups
– If you’re confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.
– If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.
– We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”
400 METER RUN
– 500 Meter Row
– 1000 Meter Bike
– 400 Meter Ski Erg or Run
– 300 Meter Trueform or Air Runner
– 30 Shuttle Runs [10 Meters]
21 KETTLEBELL SWINGS
– Reduce Loading
– Russian KBS
– 30 Single Arm Dumbbell Hang Power Snatches (Total)
12 PULL-UPS
– Reduce Reps
– Banded Pull-ups
– Ring Rows
– 12 Dumbbell Rows From Plank Position (12 Each Side)
Metcon (No Measure)
Extra credit
Death By Power Snatch
For Total Reps:
Minute 1: 1 Power Snatch
Minute 2: 2 Power Snatches
Minute 3: 3 Power Snatches
…
Add 1 Power Snatch Every Minute
Barbell Weight: 135 / 95 lb
Beast Accessory
3-4 Sets of 8-12 Reps:
A. Barbell Bent Over Rows
B. Barbell Good Mornings
C. Neutral Grip Dumbbell Curl
*Repeat from 5.24.22
Odd Object Conditioning
For Time:
50 Heavy Rope Double Unders
100-ft. Sled Push
40 Heavy Rope Double Unders
100-ft. Sled Push
30 Heavy Rope Double Unders
100-ft. Sled Push
20 Heavy Rope Double Unders
100-ft. Sled Push
10 Heavy Rope Double Unders
100-ft. Sled Push
Sled Weight: 90 / 70 lb