6/9/21

CrossFit GonzStrong – CrossFit

Metcon (No Measure)

3 Sets For Quality:

8 Single Leg Barbell Good Mornings

:30 Kettlebell Russian Twist

10 Alternating Pause Pistols (Pause 2s In The Bottom)
Modified Pistols can be done holding on the the rig or placing bar on rig and holding on to the bar while leaning back or by doing 10 airsquats with hold a the bottom for 2 seconds

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Metcon (Weight)

10 minutes to build for a heavy squat snatch

Check the box (AMRAP – Rounds and Reps)

“Check the Box”

AMRAP 18:

Buy-In: 2,000/1,800 Meter Row

Max Rounds With Time Remaining:

2 Power Snatches

4 Overhead Squats

6 Box Jump Overs (30″/24″)

Barbell: 155 / 105 lb
Stimulus

– Conditioning Category: Threshold

– You’ll begin this workout by completing a 2000/1800m row. After the row is complete you’ll work through as many rounds of snatches, overhead squats, and box jump overs as possible.

– Your score will only include your rounds and reps completed on the bar and box, NOT the rower.

– The bar should be a weight you could complete 10+ overhead squats unbroken when fresh.

– The row should take less than 10 minutes to complete.

Strategy

THE BIG TAKEAWAYS

1. Settle into a steady pace on the row at the beginning of this workout. This is a longer effort so pacing will be important. We also want to be able to get right off and get to work on the scored portion of this workout.

2. Let’s aim to complete the overhead squats in an unbroken effort. Performing two singles on the snatches can better allow for this unbroken effort on the overhead squats.

3. Let’s pace the box jump overs in a way that will allow you to stick to your strategy on the barbell.

Modifications

2,000/1,800 METER ROW

– 4,000/3,600m Bike (Any)

– 1,600m Run

– 1,200m Air Runner

– 1,500/1,200m Ski

BOX JUMP OVERS

– Box Step Overs

– Reduce Box Height

Metcon (No Measure)

Extra credit

Odd-Object Conditioning

3 Rounds Not For Time:

5-10 Ring Muscle-ups

500 Meter Ski Erg

50′ Double Kettlebell Front Rack Walking Lunge (70’s/53’s)

Rest 2 Minutes Between Rounds
Stimulus

– Let’s aim for quality movement across the board in this not for time piece.

– Choose a ring muscle-up number that you can complete within two sets.

– Choose a challenging kettlebell lunge weight that still allows you to clear the 50 feet unbroken each round.

– Enter total ring muscle-ups completed across the 3 rounds as your score.

Modifications

RING MUSCLE-UPS

– Reduce Reps

– Bar Muscle-ups

– 5-10 Chest to Bars + Strict Ring Dips

KETTLEBELL LUNGE

– Double Dumbbells

– Barbell Lunge