7/19/22
CrossFit GonzStrong – CrossFit
Reset button (Time)
“Reset Button”
5 Rounds For Time:
400 Meter Run
30 Double Unders
– Rest 1 Minute –
500/400 Meter Row
30 Double Unders
– Rest 1 Minute –
– Conditioning Category: High Threshold
– Run/Row: Both of these movements should be completed in 2:00 or less.
– Double Unders: Reps should be completed in less than 45s.
– 1 Round = 400m Run + 30 DU + 1:00 Rest + 500/400m Row + 30 DU + 1:00 Rest. Athletes will complete this 5 times.
– Score: Total time including rest (do not include 1 minute of rest after the final set of double unders).
– With 1 minute of rest between each couplet, we can afford to push the run/row a bit. Aim for pacing to be just outside the comfort zone here.
– Aim for unbroken sets of double unders each round.
400 METER RUN
– 500/400m Row
– 400/300m Ski
– 1000/800m Bike
– 300m Air Run
500/400 METER ROW
– 400/300m Ski
– 1000/800m Bike
– 400m Run
– 300m Air Run
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s Ski or Row
Metcon (No Measure)
Extra credit
Handstand Walk
10 Rounds For Time:
30ft. Unbroken Handstand Walk
*Time Cap: 10 Minutes
*Repeat From 6/7/22
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
*Repeat from 6.28.22