8/4/21

3
Aug

8/4/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

Thruster Ladder

For Time:

18 Thrusters 115 / 85 lb

15 Thrusters 135 / 95 lb

12 Thrusters 155 / 105 lb

9 Thrusters 185 / 125 lb

*7:00 Time Cap*

Metcon (AMRAP – Rounds and Reps)

“Buy and Hold”

AMRAP 8:

Buy-In: 800 Meter Run

Time Remaining:

30 Double Unders

15 Thrusters (75 / 55 lb)

Rest 4 Minutes

AMRAP 8:

Buy-In: 800 Meter Run

Time Remaining:

30 Double Unders

15 Overhead Squats (75 / 55 lb)
Stimulus

– Conditioning Category: Threshold

– The barbell should be a weight we could complete 25+ thrusters and overhead squats unbroken when fresh.

– The run buy-in to each AMRAP should take under 5:00.

– The double unders should take under :45s each round..

– The thrusters should take under 1:30 each round.

– The overhead squats should also take under 1:30 each round.

– Reduce the volume/load or time cap any movement in order to stick within these time frames.

– The runs will not count towards our score, only the couplet rounds and reps after the buy-in.

– We will record the rounds and reps of both parts and the app will total them.

– Score: Rounds + Reps

Strategy

THE BIG TAKEAWAYS

1. With the run taking us between 4-5 minutes, we will have the remaining 3-4 minutes for the scored work. This means we should aim to complete our rounds of thrusters and overhead squats in no more than 2 quick sets. A break on the barbell is fine as long as its quick.

2. We want to push the run a little here to have more time for the scored work. With the 4 minute rest between rounds, we can comfortably push the first AMRAP and be ready for the second.

3. To ensure smooth transitions between the rope and barbell, be sure to set the rope nicely each time you complete a set of double unders.

Modifications

800 METER RUN

– 1,000m Row

– 800m Ski

– 2,000m Bike

– 600m Air Runner

DOUBLE UNDERS

– Line Hops

– 1.5x Reps Single Unders

THRUSTERS

– Sub Dumbbells or Kettlebells

– Reduce Weight

OVERHEAD SQUAT

– Sub Dumbbell or Kettlebell