8/3/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Bench Press
For Total Load:
5 Sets of 2
Metcon (AMRAP – Rounds and Reps)
“Put It In Reverse”
AMRAP 12:
2-4-6-8-10….
Hspus (Hand Release Push-ups)
Bike Erg Calories
Dumbbell Front Rack Reverse Lunges
Dumbbells: 50 / 35 lb’s
– Conditioning Category: Grindy Threshold
– Dumbbell Front Rack Reverse Lunges: Perform with 2 dumbbells. Hands need to stay in contact with the handles of the dumbbells.
– Score: Rounds + Reps
– Break the hand release push-ups as needed. Try to avoid any slow “sticky” reps.
– The pace on the bike should be the last priority here. Bike at a pace that will allow you to hold on for big unbroken sets of lunges.
– Aim to go unbroken on the lunges for as long as you can.
HAND RELEASE PUSH-UPS
– Regular Push-Ups
– Elevate Hands
BIKE ERG CALORIES
– Calories On Any Machine
DUMBBELL FRONT RACK REVERSE LUNGES
– Reduce/Removing Loading
– Sub Kettlebells or Barbell
Metcon (No Measure)
Extra
Handstand Push-ups
5 Sets:
3 Deficit Handstand Push-ups
Rest 2-3 Minutes Between Sets.
Beast Accessory
3-4 Sets of 8-12 Reps:
A. “Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)
*Repeat from 7.13.22
“Rocket”
AMRAP 30:
200m run
10 Push-ups
15 Air Squats