8/23/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
“Master of None”
For Time:
60/45 Calorie Row
45 Chest to Bar Pull-ups
30 Deadlifts (315 / 225 lb)
15 Bar-Facing Burpees
Stimulus
– Stimulus Category: Threshold
– We should choose a deadlift weight that we could perform 10+ reps unbroken when fresh.
– If we can complete 20+ unbroken chest to bar pull-ups when fresh, let’s complete this station as written. If not let’s consider modifying or reducing the reps.
– Score: Time
Strategy
THE BIG TAKEAWAYS
1. The row is there to pre-fatigue us for the remainder of the workout. No need to push this part. Let’s find a moderate pace that allows us to get right to work on the pull-ups that follow.
2. Let’s think of how many sets we think we need for the pull-ups, then add one extra set to be safe.
3. The deadlifts will be a possible roadblock. Let’s find manageable sets that we can take 2-3 breaths in between before gettin back to work.
Modifications
60/45 CALORIE ROW
– 60/45 Cal Bike Erg
– 45/36 Cal Assault or Echo Bike
– 45/36 Cal Ski Erg
– 45/36 Cal Air Runner
CHEST TO BAR PULL-UP
– Chin Over Bar
– Banded Strict Chest to Bar Pull-Up
– Ring Rows
– Bent Over Row
BAR FACING BURPEES
– Burpee Box Jump Overs
– Burpee to Target
– Burpee Line Hops
Metcon (No Measure)
Extra Credit
Legless Rope Climbs
AMRAP 3:
Max Legless Rope Climbs (15ft.)
Midline
3 Sets for Quality:
20 GHD Hip Extensions
20 Glute Bridges
0:30 Side Plank Each Side
Rest as Needed
Odd-Object Conditioning
Every 3:00 x 4 Rounds
10 Double Dumbbell Power Cleans (70 / 50 lb)
10 Burpees to Target (6″)
10/8 Calorie Assault Bike