7/29/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Back Squat
For Total Load:
5 Sets of 2
*Aim to increase weights from 7.5.22
Metcon (AMRAP – Rounds and Reps)
“Time After Time”
On the 2:00 x 10 Rounds:
500/400 Meter Bike Erg
Max Rounds of “Cindy”
“Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Pick Up Where You Left Off Each Round
– Conditioning Category: Threshold
– Bike: Completed in less than 1:15 each round.
– Pull-Ups: Completed in 1-2 sets each round and in less than 15 seconds. Can be strict or kipping.
– Push-Ups: Completed in 1-3 sets each round and in less than 30 seconds.
– Air Squats: Completed in less than 30 seconds.
– Score: Total rounds + reps.
– With our score being rounds + reps of “Cindy” let’s make our first priority to push the body weight movements.
– Your bike pace should be based off of what will allow you to stay moving on the rounds of “Cindy.”
– Focus on quick transitions.
– Leave at least 5 seconds to transition back to the bike each round.
500/400 METER BIKE ERG
– 250m/200m Row
– 200m/150m Ski
– 200m Run
– 150m Air Run
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps