7/2/21
CrossFit GonzStrong – CrossFit
Metcon (10 Rounds for weight)
Split Jerk Complex
[Part A: Positioning]
On the 2:00 x 5 Sets:
3 Strict Press From Split
3 Pausing Front Squats (5 Seconds In Bottom)
Rest 5 Minutes
[Part B: Building]
On the 2:00 x 5 Sets:
1 Power Clean
1 Front Squat
1 Split Jerk
Stimulus
– PART A: Use technique loads to prime our positioning for the work coming up in Part B. These 6 reps should be completed unbroken. The barbell can be taken from the rack. Enter all 5 weights used.
– PART B: Take the bar from the floor and look to build in weight with each set. These 3 reps should be completed unbroken. Build to a heavy complex for the day. Enter all 5 weights used.
(AMRAP – Rounds and Reps)
“Wall to Wall”
AMRAP 15:
30 Double Unders, 15/12 Calorie Row
10 Wallballs 30 / 20 lb
30 Double Unders, 15/12 Calorie Row
20 Wallballs 30 / 20 lb
30 Double Unders, 15/12 Calorie Row
30 Wallballs 30 / 20 lb
…
[Add 10 Wallballs Per Round]
Stimulus
– Conditioning Category: Threshold
– Getting a chance to touch a heavier wallball in this triplet workout
– The double unders and rowing numbers will remain the same as the wallballs climb by 10 reps each round
– Men: 10 Foot Target
– Women: 9 Foot Target
– Score: Total Rounds & Reps
Strategy
THE BIG TAKEAWAYS
1. With a heavier ball today, it can be helpful the break these reps up from the beginning. It’s not about the size of the set. Big sets can zap our energy for the other two movements and cause us to take longer rest, especially as the reps climb. Sets of 5-10 with quick breaks between should get the job done.
2. There can be a lot of transitions in the workout today, so make it a goal to get in and out of the rower quickly and to get the hands on the rope and ball as soon as you can. Have the “just start” mentality.
Metcon (No Measure)
Extra credit
Upper Body Stamina
3 Rounds:
27/21 Calorie Ski Erg
21 Chest to Bar Pull-Ups
15 Bench Presses 155 / 105 lb
Rest 2 Minutes Between Rounds