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