8/17/21

16
Aug

8/17/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

“On the Go”

For Time:

30/24 Calorie Assault Bike

120 Double Unders

30/24 Calorie Assault Bike

On the Minute [Starting at 0:00]:

7 Deadlifts (225 / 155 lb)
Stimulus

– Conditioning Category: Threshold

Р We should choose a weight that allows the deadlifts to be completed unbroken each round.

– The workout will begin with the 7 deadlifts. Every minute for the remainder of the workout until the final Assault bike calories are completed we will perform 7 deadlifts.

Strategy

THE BIG TAKEAWAYS

1. With the deadlifts interrupting our work every minute, we want to try and push the calories on the assault bike. Aim to get these done within 2 minutes if possible.

2. The double unders will take us at least 2 minutes to complete as well, so think of smooth and steady big sets rather than trying to rush and tripping up multiple time.

3. Get to the deadlift bar 3-5 seconds before the minute rolls over to have yourself ready to lift the bar as soon as possible. It’s also a mental advantage to hit the lifts as soon as you’re allowed.

Modifications

30/24 CALORIE ASSAULT BIKE

– 30/24 Cal Ski

– 37/30 Cal Bike Erg

– 37/30 Cal Row

– 30/24 Cal Air Runner

DOUBLE UNDERS

– 1.5x Reps Single Unders

– Line Hops

– 30 Burpees

Metcon (No Measure)

Extra:

Body Armor

4 Giant Sets:

10 Single Legged Romanian Kettlebell Deadlifts (5 Each)

:20-:30s Second Supinated Grip Dead Hang

30-50′ Handstand Walk

Rest as needed between sets.

Then

30 min recovery on any machine