7/9/21

8
Jul

7/9/21

CrossFit GonzStrong – CrossFit

The Spins (Time)

“The Spins”

For Time [25 Minute Cap]:

30/24 Calorie Echo Bike

15 Double Dumbbell Devil’s Press 50 / 35 lb’s

100 Double Unders

30 Kipping Deficit Handstand Push-ups (4″/3″)

100 Double Unders

15 Double Dumbbell Devil’s Press 50 / 35 lb’s

30/24 Calorie Echo Bike
Stimulus

– Conditioning Category: Threshold

– The weight for the devil’s press should be something you can complete within 2 minutes

– Choose a deficit/number for the handstand push-ups that you can complete in 6 minutes or less (5 reps on the minute)

– Choose a double under rep number that can be completed in less than 3 minutes

– Time Cap: 25 Minutes

Strategy

THE BIG TAKEAWAYS

1. This workout is all about managing the 30 handstand push-ups right in the middle of this workout Everything that comes before the 30 reps is a buy-in for the wall. Hold the fastest pace that *still* allows you to thrive through this movement.

2. Once to the handstand push-ups, find a break-up strategy that is consistent and that prevents any failed reps. Know your ability here and choose a plan that maximizes that. Very small sets are ok.

3. Everything after the handstand push-ups is about effort. With no handstand push-ups left, just find a way to keep moving forward.

Modifications

30/24 CALORIE Echo BIKE

– 30/24 Assault Bike, Ski, or Assault Run

– 37/30 Calorie Row or Bike Erg

– 400m Run

DOUBLE UNDERS

– 150 Single Unders

– 100 Line Hops

DEFICIT KIPPING HANDSTAND PUSH-UPS

– Reduce Deficit

– Reduce Reps

– Double Dumbbell Push Presses

– 15 Strict Handstand Push-Ups

Metcon (Time)

Extra credit:

Bench Press + Row

10-8-6-4-2

After Each Set:

400 Meter Row
Stimulus

– We’re building in weight with each set of bench press to a heavy double for the day

– If you don’t have a spotter, do not use clips

– These sets should be unbroken

– We are also going to get the lungs going a bit after each set on the bench (5x)

– The pace is relative to you, but aim for something moderate-fast

– Enter the weights used for all 5 sets, as the score is the sum total of the 5 barbells