7/12/22

11
Jul

7/12/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

“Angry Annie”

50-40-30-20-10:

Double Unders

100-ft. Double Dumbbell Farmers Carry

AbMat Sit-ups

100-ft. Double Dumbbell Farmers Carry

Calorie Row**

100-ft. Double Dumbbell Farmers Carry

*Dumbbells: 50 / 35 lb’s

**Women’s Calories: 35-28-21-14-7
– Conditioning Category: Pacer

– Double Unders: Athletes should be able to string together 30+ double unders unbroken when fresh to complete reps as Rx.

– Farmers Carry: The 100ft. carry should take less than 1:00.

– AbMat Sit-Ups: The total of 150 sit-ups should take less than 6:00 over the course of the entire workout.

– Row: The women’s calories are listed below the workout. The total 150/105 calorie row should take less than 10:00 over the course of the entire workout.

– Score: Total time. There is no time cap on this workout.

– Try to hold on for unbroken sets of double unders. Keep the shoulders relaxed and your jumps low.

– Aim for unbroken farmers carry efforts as well.

– Find a steady pace on the sit-ups where you will never need to stop or slow down.

– Guys can aim to row above 1000 cals/hour. Ladies can aim to row above 800 cals/hour.

DOUBLE UNDERS

– Reduce Reps

– 75-60-45-30-15 Single Unders

– 50s-40s-30s-20s-10s Machine Effort

ABMAT SIT-UPS

– Reduce Reps

DOUBLE DUMBELL FARMERS CARRY

– Reduce Distance

– Reduce Loading

– Sub Kettlebells

CALORIE ROW

– Sub C2 Bike (Same Cals)

– Sub Ski Erg/Assualt or Echo Bike/Air Run (35/25-28/20-21/15-14/10-7/5)

– Sub 10m Shuttle Runs (50-40-30-20-10)

Metcon (No Measure)

Extra credit

Bike Erg Conditioning

5 Sets:

5 Minutes Moderate (Damper 3-4)

2 Minutes Recovery (Damper 1-2)

Skill Conditioning

6 Rounds:

400 Meter Run

50ft. Handstand Walk

Rest 1 Minute Between Rounds.

Beast Accessory

3-4 Sets of 8-12 Reps:

A. 8-12 GHD Ab Rotations

B. 8-12 Weighted Hip Extensions

C. 8-12 Banded Face Pulls