8/5/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
No Touch Deadlift
For Total Load:
5 Sets of 2
– On 7.11.22 we completed 5 sets of 3. Aim to beat your lifts this time around with sets of 2.
– Once the bar is lifted to the hips, the first rep begins. Lower the bar to 1 inch off the ground, then immediately come back up to a full stand. Repeat this for 2 reps total. The set is complete when you are back at the top after the 2nd rep.
– These are NOT RDL’s. The hips should still sink after the bar passes the knees.
– Athletes should aim to lift heavy weights across the 5 sets to maximize their scores.
– Score: Enter weights used for each set.
Metcon (AMRAP – Rounds and Reps)
“AMRAPPER’S Delight”
AMRAP 15:
8 Toes to Bar
8 Deadlifts 165 / 115 lb
8 Bar-Facing Burpees
– Conditioning Category: Grindy Threshold
– Toes To Bar: Completed in less than 30s.
– Deadlifts: Loading should not exceed 70% or your 1RM deadlift. Reps should be completed in less than 30s.
– Bar-Facing Burpees: Reps completed in less than 1:00.
– Score: Rounds+Reps
– Aim to complete each round in roughly the same amount of time. We’ll do a timed practice round to see roughly how long each round should take.
– Aim for 1-2 sets on the toes to bar and deadlifts.
– Pace the burpees in a way that will allow you to stick to your sets on the other 2 movements.
– Keep your transitions smooth and seamless.
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– Sit-Ups
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Burpees To Target
– Regular Burpees
– Dumbbell Facing Burpees
Metcon (No Measure)
Extra credit
Beast Accessory
3-4 Sets:
A. 8-12 Dumbbell Chest Fly
B. Reverse Hyperextension Hold (To Failure)
C. 8-12 Triceps Kickback
*Repeat from 7.16.22
Muscle-up Conditioning
AMRAP 1:30 x 10 Sets:
250/200 Meter Row
Max Muscle-ups
Rest 30 Seconds After Each Round
Sets 1, 3, 5, 7, & 9: Ring Muscle-ups
Sets 2, 4, 6, 8, & 10: Bar Muscle-ups