9/6/22

5
Sep

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