6/9/22
CrossFit GonzStrong – CrossFit
Metcon (No Measure)
Recovery workout
Athlete’s choice on weight
Option A: Active Recovery WOD
50-40-30-20-10:
AbMat Sit-ups
Front Rack barbell Reverse Lunges 45 / 35 lb
Directly Into..
5 Rounds:
30 cals on any machine (300m run)
100 Meter Farmers Carry 50 / 35 lb’s
– Longer, sweaty active recovery workout.
– Reverse Lunges should be performed with a barbell.
– Farmers Carries should be performed with dumbbells.
– 10m Run = 1 Shuttle Run
– All tracks have the same weights today. Modify if needed.
– Score: Total Time
FRONT RACK REVERSE LUNGES
– Sub Single Dumbbell
– Remove Loading
30 x 10 METER SHUTTLE RUNS
– 300m Run
– 30 Cals On Any Machine
– 30 Burpees
100 METER FARMERS CARRY
– Reduce Loading
– Sub Kettlebells
– 8 x 10m Shuttle Farmers Carries
Metcon (No Measure)
Saturday wod
Push press
For Total Load:
5 Sets of 5
“The Great Outdoors”
For Time: 10-1
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run
*Barbell: 95 / 65 lb
*Push Press & Front Squat Reps Decrease By 1 Rep Each Round
Biking Strict “JT”
For Time:
21 Strict Handstand Push-ups
500 Meter Bike
21 Strict Ring Dips
500 Meter Bike
21 Push-ups
500 Meter Bike
15 Strict Handstand Push-ups
500 Meter Bike
15 Strict Ring Dips
500 Meter Bike
15 Push-ups
500 Meter Bike
9 Strict Handstand Push-ups
500 Meter Bike
9 Strict Ring Dips
500 Meter Bike
9 Push-ups
500 Meter Bike
*250 row *200m run
Time Cap: 20 Minutes
Beast Accessory
3-4 Sets:
A. Ring Plank Hold (60-90 Seconds)
B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
C. 8-12 Seated Dumbbell Reverse Fly