CrossFit – Wed, Nov 16
CrossFit GonzStrong – CrossFit
Strict press build to one heavy rep (Weight)
Build tonone heavy rep
2k Row (Time)
Max Effort 2k Row
“2k Row”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-single-distance-2.mp4
For Time:
2,000 Meter Row
*Repeat From 11/30/21
– Conditioning Category: Threshold
– Damper Setting: Between 5 & 6.
– Score: Total time it takes to complete 2,000 meters.
Monitor Setup:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)
STRATEGY 1
* Simple strategy
* Think of this as a 4×500 Meter Row
* Take 20 hard pulls at the start of each 500 meter interval
* Settle into a manageable pace for the remaining meters
STRATEGY 2
* More complex strategy
* Start: 10-15 Hard Pulls
* First 500: Desired Split Time +4 Seconds
* 500-1000: Desired Split Time +3 Seconds
* 1000-1500: Desired Split Time +2 Seconds
* 1500-1700: Desired Split Time +1 Seconds
* Last 300: Sprint To Finish Below Desired Split Time
2,000 METER ROW
– 4,000m Bike
– 1,600m Ski Erg
– 1,600m Run
– 1,200m Air Run
Extra credit (Checkmark)
Strict Pull-Up Test
For Time:
50 Strict Pull-ups
Time Cap: 8 Minutes
Odd Object [Optional]
https://ctstorageprod.blob.core.windows.net/videos-coaching/d-ball-hold.mp4
Not For Time:
400 Meter D-Ball Carry
*Athlete’s Choice On Loading