6/16/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
“Go Fetch”
For Time:
75 Wallballs 20 / 14 lb
800 Meter Run
21 Devil’s Press 50 / 35 lb’s
800 Meter Run
21 Devil’s Press 50 / 35 lb’s
800 Meter Run
75 Wallballs 20 / 14 lb
Stimulus
– Conditioning Category: Pacer
– Going longer today as we look to chip away at these three movements that are presented in big sets
– Men throw to 10 feet & Women throw to 9 feet for wallballs
– Use two dumbbells for the devil’s press, choosing a weight that allows you to complete the 21 reps within 3 minutes
– The chest should hit the floor in the bottom and the dumbbells should travel overhead in one motion (no pausing at the shoulders)
– Time Cap: 30 Minutes
Strategy
THE BIG TAKEAWAYS
1. Look to chip away at the 150 total wallballs in manageable sets from the beginning. See if you can hold similar break-up plans in both sets of 75. Consider the following options:
– 75
– 50-25 or 40-35
– 25-25-25
– 25-25-15-10
– 15-15-15-15-15
– 10-10-10-9-8-7-6-5-4-3-2-1
2. The 42 devil’s press and 1.5 miles of running includes enough volume where there can be considerable separation here. Hold a pace that is uncomfortable, but sustainable across these two movements. It’s tempting to move at an easy pace here. Find that middle gear.
Modifications
RUN
– 800/600 Meter Ski
– 2000/1600 Meter Bike (Any)
– 600 Meter Air Run
– 1000/800 Meter Row
DEVIL’S PRESS
– 50 Alternating Dumbbell Snatches
Metcon (No Measure)
Extra credit 20 minute run
10-15 rope climbs