8/8/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Ring Muscle-up Conditioning
On the Minute x 12 [6 Rounds]:
Minute 1: 15 Bar-Facing Burpees
Minute 2: “X” Ring Muscle-ups (bmups or pullups)
– This piece is very similar to the BMU piece we completed on 7/11/22.
– Burpees should be completed by the 50s mark. Reduce reps if needed.
– Complete as many ring muscle-ups as you’d like each round with as many breaks as you’d like. You could do 1 big set or a few small sets depending on your capacity.
– Score: Total Ring Muscle-ups (have to complete 15bfb to score the ring muscle ups)
Metcon (Time)
“Over The Top”
https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-box-step-overs.mp4
5 Rounds For Time:
30/21 Calorie Row
5 Dumbbell Box Step Overs
30 AbMat Sit-ups
5 Dumbbell Box Step Overs
Dumbbells: 50 / 35 lb’s
Box: (24″/20″)
– Conditioning Category: Grindy Threshold
– Row: Cals should be completed in less than 2:00 each round.
– DB Box Step Overs: Perform with 2 dumbbells held down by the sides. Reps should be completed in less than 30s.
– Sit-Ups: Reps should be completed in less than 1:00.
– Score: Total time.
– Aim to complete the box step-overs unbroken each time we make our way back to this station.
– Push the pace for the majority of the row. Dial back that pace for the last few cals to prepare for the box step-overs that follow.
– Let the pace of the abmat sit-ups be what it is based on the movements around it. There isn’t a ton of time to be made up here. Just make the main goal to stay moving.
30/21 CALORIE ROW
– Reduce Cals (< 2:00 Effort)
– 21/15 Cal Ski, Assault/Echo Bike, or Air Run
– 30/21 Cal Bike Erg
– 400m Run
DUMBBELL BOX STEP OVERS
– Reduce Loading/Box Height
– 5 Double Dumbbell Step Back Lunges
SIT-UPS
– Reduce Reps
Metcon (No Measure)
Extra credit
Beast Accessory
3-4 Sets:
A. Ring Plank Hold (60-90 Seconds)
B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
C. 8-12 Seated Dumbbell Reverse Fly
*Repeat from 7.19.22
D-Ball [Part 1]
For Time:
30 D-Ball Cleans 150 / 100 lb
*Rest 5:00, Then Complete Part 2
D-Ball [Part 2]
For Max Time:
D-Ball Bear Hug Hold 150 / 100 lb
*5:00 Time Cap