6/27/22
CrossFit GonzStrong – CrossFit
Build to a heavy OH squat (Weight)
Overhead Squat
For Total Load:
5 Sets of 4
Starting Over (AMRAP – Rounds and Reps)
“Starting Over”
AMRAP 15:
15 Overhead Squats ( 95/65) (115 / 85 lb)
30 Dumbbell Hang Power Snatches* 50 / 35 lb (same for RX+)
60 Double Unders
*1 Dumbbell (Switch Arms Every 5 Reps)
*Score: Rounds + Reps
– Conditioning Category: Threshold
– Overhead Squats: Loading should not exceed 50% of 1RM overhead squat. Barbell taken from floor. Reps completed in 1:30 or less each round.
– Hang Power Snatches: Athletes should not need more than 1 break each round. This is 30 reps total. Reps completed in 1:30 or less each round.
– Double Unders: Reps completed in 1:30 or less each round.
– Aim for 1-2 sets on the overhead squats. Using a narrow grip (if you have the mobility) can help in managing shoulder fatigue and is a little nicer on the wrists.
– Aim to 1-2 sets on the dumbbell. This is a good place to catch your breath.
– Relax the shoulders as much as possible on the double unders to prep for the overhead squats that follow each round. A lower jump can can also help you recover here.
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
DUMBBELL HANG POWER SNATCHES
– Reduce Loading
– Sub Empty Barbell
– Kettlebell Swings
DOUBLE UNDERS
– Reduce Reps
– 90s Time Cap
– 90 Single Unders
Metcon (No Measure)
Extra Credit
Parallette Handstand Push-ups
For Time:
45 Parallette Handstand Push-ups (8″/6″)
Time Cap: 9 Minutes
Midline Conditioning
For Time:
90 Toes to Bar
Every 2 Minutes [Starting at 0:00]:
6 Burpee Box Jump Overs (30″/24″)
Beast Accessory
3-4 Sets:
A. Banded Side Plank (60-90 Seconds)
B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
C. Wrist Rolls with Barbell (60-90 Seconds)
*Repeat from 6.10.22