CrossFit GonzStrong – CrossFit

Dude, where’s my bar? (Time)

Dude, Where’s My Bar?”

For Time:

2,000 Meter Row

150 Double Unders

1 Mile Run

150 Double Unders

2,000 Meter Row

*Score: Total Time

*Time Cap: 40 Minutes
– Conditioning Category: Pacer

– Row: Athletes should be able to hold a 2:30 per 500m pace to complete row as Rx. Each 2k row should take less than 10:00.

– Double Unders: Athletes should be able to perform sets of 30 or more to complete reps as Rx. Each set of 150 double unders should take less than 3:00.

– Run: Performed in less than 10:00.

– 100m = 1 Rep if capped. Add 1s for every missed rep.

– Aim for a pace about 5-10s slower than your 2k time trial pace on the opening 2k row. The idea here is to finish your second row in roughly the same amount of time as the first.

– If double unders tend to be something you struggle with, let’s break intentionally every 30, 50, or 75 reps.

– Settle into a pace on the run that is going to allow you to push the second set of double unders and row.

Metcon (No Measure)

Extra credit

GHD Conditioning

On the Minute x 20:

Minute 1: Echo Bike Calories

Minute 2: 15 GHD Sit-ups or weighted sit ups

Handstand Walk

10 Rounds For Time:

30ft. Unbroken Handstand Walk

Time Cap: 10 Minutes

Beast Accessory

3-4 Sets:

A. 8-12 Single Dumbbell Bench Press (Each Arm)

B. 100ft. Single Arm Kettlebell Farmers Carry (Each Arm)

C. 8-12 Banded Tricep Pushdowns