9/6/22
CrossFit GonzStrong – CrossFit
Grateful Bear (Time)
“Grateful Dead”
https://ctstorageprod.blob.core.windows.net/videos-coaching/farmers-carry-hands.mp4
3 Rounds For Time:
50/40 Calorie Bike Erg
30 weight vups 15/10lbs (30 GHD Sit-ups (40″/37″)
20 Deadlifts 155 / 105 lb
100 Meter Farmers Carry 50 / 35 lb’s (70/50)
Metcon (Weight)
Deadlift
4-5 Sets:
4-5 Reps @ 70-75% 200LB – 214LB
6-8 Second Eccentric
Metcon (No Measure)
Extra Credit
Strict Deficit Handstand Push-ups
3-4 Sets:
6-12 Strict Deficit Handstand Push-ups
Rest 2 Minutes Between Sets.
Skill Practice
https://ctstorageprod.blob.core.windows.net/videos-coaching/wall-walk-kick-up.mp4
10 Minutes of Handstand Skill Practice
OPTIONS
* Freestanding Handstand Hold
* Freestanding Handstand Push-up
* Handstand Walk
* Handstand Walk Obstacles
* Handstand Pirouettes
* Press to Handstand
* Wall Walks
* Wall Facing Handstand Push-ups
Zone 2 Cardio
40-60 Minute Bike, Run, or Row @ Zone 2