9/1/22

31
Aug

9/1/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Option B: “Shoulda, Woulda, Coulda”

4 Rounds For Reps:

1:00 Max Rope Climbs (15ft.)

1:00 Max Dumbbell Shoulder to Overhead

1:00 Max Lateral Dumbbell Burpees

1:00 Rest

Dumbbells: 50 / 35 lb’s
– On recovery days, the first priority is to listen to the body. If you are feeling beat up, or a body part is bothering you, taking a total rest day may be the best thing for you.

– If you are feeling up for it and want to move the body today, here is a workout for you! Always feel free to scale and/or modify if needed.

– Shoulder To Overhead: Perform with 2 dumbbells. Strict presses, push presses, push jerks, and split jerks, all considered Rx.

– Lateral Dumbbell Burpees: Jump over 1 dumbbell. Two foot take off required.

– Score: Enter 4 sets of total reps. Overall score will be the sum total

ROPE CLIMBS

– Reduce Reps

– Reduce Height

– Strict Pull-Ups

– Strict Knees To Chest

– Alternating Dumbbell Plank Rows

DUMBBELL SHOULDER TO OVERHEAD

– Reduce Loading

– Sub Kettlebells

– Sub Single Dumbbell

LATERAL DUMBBELL BURPEES

– Step-Over Dumbbell (No Jump)

– Regular Burpees

– Machine Calories

– Shuttle Runs

*All Options Listed Would Be Considered Scaled

Metcon (No Measure)

Saturday wod

Strict Press

4-6 Sets:

5-6 Reps @ 65-70% 75LB – 80LB

*6-8 Second Eccentric

“Crumbl”

https://ctstorageprod.blob.core.windows.net/videos-coaching/narrow-grip-overhead-squat.mp4

30-20-10:

Toes to Bar

Front Rack Reverse Lunges

Directly Into…

3 Rounds:

100 Double Unders

30 Overhead Squats

Barbell: 75 / 55 lb

EMOM Conditioning

On the Minute x 30-40 [6-8 Rounds]:

Minute 1: Echo Bike Calories

Minute 2: Kettlebell Swings 53 / 35 lb

Minute 3: Ski Erg Calories

Mintue 4: Burpees to Target (6″)

Minute 5: Rest