6/3/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Bench Press
For Total Load:
5 Sets of 5
– Barbell can be taken from a rack.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Cement shoes (AMRAP – Reps)
“Cement Shoes”
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
*Score: Enter 7 Sets Of Toes To Bar Reps. Overall Score Is Total Reps.
– Conditioning Category: Threshold
– Run: Performed in 1:30-2:15.
– Toes To Bar: As soon as you come off the bar, the set is complete. Athletes should be able to complete at least 5 reps per round. Modify if needed.
– Aim to run your 400m in the same time each round.
– Pick a goal number of toes to bar reps you’d like to complete per round. This range is likely somewhere between 5-15 reps for most athletes.
400 METER RUN
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
TOES TO BAR
– Toes To As High As You Can
– Knees To Chest
– Weighted Sit-Ups
Metcon (No Measure)
Extra credit
Bar-Facing Burpees
On the 5:00 x 3 Sets:
30 Bar-Facing Burpees
Beast Accessory
3-4 Sets:
A. 8-12 Dumbbell Chest Fly
B. Reverse Hyperextension Hold (To Failure)
C. 8-12 Triceps Kickback