7/26/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Strict Press
For Total Load:
5 Sets of 2
*Building Off 7.8.22
Metcon (AMRAP – Rounds and Reps)
“Tenfold”
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round
Barbell: 95 / 65 lb
RX+ 115/85
– Conditioning Category: Threshold
– Double Unders: Reps completed in less than 45 seconds.
– Thrusters: Loading shouldn’t exceed 50% of your 1RM thruster.
– Score: Rounds + Reps
– Aim to hold onto the barbell for unbroken sets for as long as you can.
– If you are getting close to needing a break on the barbell, break the double unders first. It will take less time to break on the rope than it will to break on the barbell.
– Focus on fast transitions between the 2 movements.
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30s On Any Machine
THRUSTERS
– Reduce Reps/Loading
– Sub Dumbbells
Metcon (No Measure)
Extra credit
Handstand Push-up Conditioning
10-9-8-7-6-5-4-3-2-1:
Deficit Handstand Push-ups (3.5″/2″)
After Each Set:
100-ft. Farmers Carry 50 / 35 lb’s
Thruster
Heavy Set of 10
Dumbbell Lunge
AMRAP 3:
Max Distance Dumbbell Lunge* 70 / 50 lb’s
*1 Dumbbell Overhead, 1 Dumbbell Front Rack