9/23/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Back Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat-isometric.mp4
3-4 Sets:
4-6 Reps @ 65-70% 146LB – 158LB
*4-5 Second Isometric
*Rest As Needed Between Sets
Abomination (AMRAP – Rounds and Reps)
“Abomination”
https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-thrusters.mp4
AMRAP 15:
21 GHD Sit-ups (40″/37″)
15/12 Calorie Row
9 Dumbbell Thrusters 50 / 35 lb’s
– Conditioning Category: Threshold
– GHDSU: Completed in 1:00 or less. Measure from the top of the pads to the floor. This is the standard height set by CrossFit HQ.
– Row: Completed in 1:15 or less.
– Dumbbell Thrusters: Completed in 30 seconds or less.
– Score: Rounds + Reps
– Find a steady pace on the GHDSU and the rower.
– The major goal here should be to complete the thrusters unbroken each round.
– Adjust your pacing on the GHDSU and rower based on what will allow you to keep completing the dumbbell thrusters unbroken.
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
15/12 CALORIE ROW
– Reduce Cals
– 15/12 Cal Bike Erg
– 12/9 Cal Assault or Echo Bike
– 12/9 Cal Ski or Air Run
DUMBBELL THRUSTERS
– Reduce Reps/Loading
– Sub Kettlebells
– Sub Barbell
Metcon (No Measure)
Extra credit
Strict Pull-Ups
2-3 Sets:
12-20 Strict Pull-ups
Rest 1 Minute Between Sets.
Zone 2 Cardio [Optional]
45-90 Minute Bike, Run, Ski or Row @ Zone 2