7/6/21
CrossFit GonzStrong – CrossFit
Metcon (10 Rounds for time)
“Alter Ego”
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run
Stimulus
– Conditioning Category: Sprint
– In this interval style workout, we’ll alternate between the row and run for 10 rounds (5 on each) aiming to bank some rest between by pushing the pace.
– Athletes should aim to complete the work each round in about 2 minutes, leaving 1 minute to rest before the next interval begins.
– Score: Enter all 10 split times with your overall score being the sum total.
Metcon (No Measure)
Split Jerk Technique
3 Sets:
1 Pausing Split Jerk (2 Seconds In Dip & Catch)
1 Split Jerk
Rest As Needed Between Sets
Split Jerk
On the Minute x 5:
1 Split Jerk
Gymnastics Conditioning
AMRAP 5:
Strict Handstand Push-ups
[On the Minute: 7 Toes to Bar]
Rest 2 Minutes
AMRAP 3:
Max Distance Handstand Walk (5′ Increments)
[On the Minute: 7 Toes to Bar]