8/9/21

CrossFit GonzStrong – CrossFit

Back squat 5 rep mac (Weight)

5 rep max

Metcon (Time)

“Elizabeth”

For Time:

21-15-9

Squat Cleans (135 / 95 lb)

Ring Dips

(10:00 Time Cap)
Stimulus

– Conditioning Category: Threshold

– The weight on the bar should be a weight that we could complete 15+ squat cleans unbroken when fresh.

– If you cannot complete 10+ ring dips unbroken when fresh, reduce the reps.

– This is meant to be a quick workout, so scaling appropriately is important here.

– The 21’s should be completed in under 4:00

– The 15’s should be completed in under 3:00

– The 9’s should be completed in under 2:00

– Score: Time

Strategy

THE BIG TAKEAWAYS

1.  We can approach the squat cleans in a couple different ways. We could aim for 2-4 sets and cycle the bar the whole workout. We could alternate between sets and singles. Or we could go quick singles.

2. Ring Dips are typically a movement limited by muscle fatigue/failure. We can manage this early on by being a little more conservative with our sets. Aim for sets of 3, 5, or 7 throughout if this is not a movement you are super comfortable with. Athletes who are more comfortable with these can aim for bigger sets.

Modifications

SQUAT CLEANS

– Power Cleans

– Double Dumbbell Squat Cleans

RING DIPS

– Push-Ups

– Box Push-Ups

Metcon (No Measure)

Extra credit

Body Armor

3 Giant Sets:

7 Tempo Eccentric Ring Rows (5s Down)

14 Single Legged Weighted Glute Bridges (7/Leg)

21 Seated Banded Abductions

28 Banded Pull-Aparts

Rest 2:00 between sets.

Odd-Object Conditioning

For Time:

10-8-6-4-2

Sandbag Cleans

Sandbag Bearhug Squats

Sandbag – 150 / 100 lb