6/30/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
Stamina Cycling: Squat Clean
For Time:
21 Squat Cleans 135 / 95 lb
15 Squat Cleans 155 / 105 lb
9 Squat Cleans 185 / 135 lb
Time Cap: 12 Minutes
13 going on hurty (AMRAP – Rounds and Reps)
“13 Going On Hurty”
AMRAP 13:
12/9 Calorie Echo Bike
9 Strict Handstand Push-ups
6 Front Squats 175 / 115 lb
Stimulus
– Conditioning Category: Threshold
– Take the barbell from the floor for this workout
– Choose a moderate front squat weight that you’ll be able to complete unbroken throughout the workout
– Choose a strict handstand push-up number that you can complete in about 1 minute or less
Strategy
THE BIG TAKEAWAYS
1. Everything in this workout centers around strict handstand push-up capacity, as this is the only movement that we could potentially go to failure on. If this is a great movement for you, this will likely be more of a cardio workout, as you’ll keep rolling through rounds. If this movement is more of a challenge, it’ll be about finding the best possible break-up strategy for the full 13 minutes. Consider how you approach this movement if you were doing 3-4 rounds for time.
2. With only 6 front squats, see if you can clear those unbroken on each set, as doing so prevents you from completing extra power cleans.
3. If handstand push-ups are a good movement, look to push the bike. If you know you’re going to need to be more fresh for the wall, pace the 12/9 calories a little more to give the shoulders time to reload.
Modifications
ECHO BIKE
– 12/9 Assault Bike
– 15/12 Calorie Row or Bike Erg
– 18/14 Calorie Schwinn Bike
– 200 Meter Run
STRICT HANDSTAND PUSH-UPS
– Reduce Reps
Metcon (No Measure)
Extra credit
Handstand Push-ups
For Time:
30 Deficit Kipping Handstand Push-ups (4.5″/3″)
Time Cap: 8 Minutes
Gymnastics Superset
5 Supersets:
20 GHD Sit-ups
2 Rope Climbs
Rest As Needed Between Sets