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