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