7/13/22
CrossFit GonzStrong – CrossFit
Build to a heavy front squat 5×3 (Weight)
Build to a heavy 5×3
Front squat
The admiral (Time)
“The Admiral”
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats 155 / 105 lb
20 Box Jumps (24″/20″)
Time Cap: 20 Minutes
– Conditioning Category: Threshold
– Burpee Pull-Ups: Athletes can jump directly in to the pull-ups, hang then kip, or hang and perform a strict pull-up. All variations are considered Rx. Reps should be completed in 2:00 or less.
– Front Squats: Loading should not exceed 70% or your 1RM front squat. Reps should be completed in 2:00 or less.
– Box Jumps: Athletes can rebound or step down today. Reps should take less than 1:30.
– Score: Total time. If capped, add 1s for every missed rep.
– Chip away at the burpee pull-ups at a steady pace. Try to make ever rep look the same and take as few steps as possible between the pop up of the burpee and the pull-up.
– Aim to complete the pull-ups in 1-3 sets. Try to push yourself here a bit and hold on for bigger sets.
– Pace the box jumps in a way that allows you to stick to your rhythm on the burpee pull-ups.
– Think of round 1 as the buy-in, round 2 as the workout, and round 3 as the victory lap to help with pacing.
BURPEE PULL-UPS
– Reduce Reps
– Burpee To Target
– Pull-Ups
FRONT SQUATS
– Reduce Loading
– Sub Dumbbells
BOX JUMPS
– Reduce Box Height
– Step-Ups
– Broad Jumps
– 15/12 Cals On Any Machine
Metcon (No Measure)
Extra credit
Ring Conditioning
AMRAP 10:
8 Shuttle Runs
1 Ring Muscle-up
8 Shuttle Runs
2 Ring Muscle-ups
8 Shuttle Runs
3 Ring Muscle-ups
…
Add 1 Ring Muscle-up Every Round.
D-Ball Conditioning
10 Rounds For Time:
30 Meter D-Ball Carry
3 D-Ball Over Shoulder 150 / 100 lb
Beast Accessory
3-4 Sets of 8-12 Reps:
A. “Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)
*Repeat from 6.21.22