8/2/22
CrossFit GonzStrong – CrossFit
Harbor Master (Time)
“Harbormaster”
5 Rounds For Time:
20 Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders
Rest 2 Minutes Between Rounds.
– Conditioning Category: Threshold
– Pull-Ups: Strict or kipping. Reps should be completed in less than 1:30.
– Sit-Ups: Reps should be completed in less than 1:00.
– Row: Should be completed in less than 2:15.
– Double Unders: Should be completed in less than 1:15.
– Score: Total time including rest.
– Push for bigger sets of pull-ups today knowing that you won’t need your arms on the station that follows.
– Find a steady pace on the sit-ups.
– Row at a slightly more aggressive pace than usual here knowing that rest will be coming up shortly after.
– Aim for unbroken sets or 2 sets max on the double unders.
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Plank Rows
SIT-UPS
– Reduce Reps
400 METER ROW
– 300m Ski
– 800m Bike
– 300m Run
– 250m Air Run
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– :45s On A Machine
Metcon (No Measure)
Extra credit
Weighted Pull-Up
For Total Load:
5 Sets of 2
Olympic Lifting
[PART 1]
3-5 Sets:
1 Snatch Pull
1 Squat Snatch
[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean
Beast Accessory
3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls