6/28/21

27
Jun

6/28/21

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

“Jack of All Trades”

AMRAP 15:

2,000/1,600 Meter Row (1 mile run) (4 kilometers on bike)

40 Thrusters 115 / 85 lb

Time Remaining: Max Bar Muscle-ups
Stimulus

– Conditioning Category: Threshold

– Getting a chance to see where our bar muscle-ups are under fatigue from cardio and weightlifting

– Enter max reps completed as your score

– You should have at least 2 minutes to complete muscle-ups

– Adjust reps/weight needed to accomplish this

– All age groups will get a chance to practice bar muscle-ups today (with them being at the end, you still get an effective workout even if there aren’t a lot of reps in the tank)

– Choose a moderate barbell weight that you can complete for at least sets of 8-10 during the workout

Strategy

THE BIG TAKEAWAYS

1. Smooth on the rower to start. The goal is to get to the thrusters ready to attack.

2. Steady sets will likely be the best plan of attack through these thrusters. Think something like 4×10 or 5×8 to get to 40 reps.

3. Big sets aren’t as important as time spent between sets. Even if these are triples, doubles, or singles, look to spend little time on the ground as you accumulate as many reps as you can.

Modifications

ROW

– 1 Mile Run

– 4,000/3,200 Meter Bike (Any)

Metcon (No Measure)

Extra credit

20 minutes on a machine

Metcon (No Measure)

Extra credit

Interval Conditioning

Every 2:00 x 4 Rounds:

15 Box Jump Overs (30″/24″)

50′ Double Kettlebell Front Rack Walking Lunge @kettlebell (53/35)