CrossFit – Wed, May 24
CrossFit GonzStrong – CrossFit
Front squats 5-3-1 (Weight)
Front Squat
Set 1: 5 Front Squats @ 67%
Set 2: 3 Front Squats @ 76%
Set 3: 1 Front Squat @ 85%
Set 4: 5 Front Squats @ 70%
Set 5: 3 Front Squats @ 79%
Set 6: 1 Front Squat @ 88%
Rest 1-2 Minutes Between Sets
Bench press heavy set of 10 (Weight)
Bench Press
Build To A Heavy Set of 10
Doubtfire (Time)
“Doubtfire”
2 Rounds For Time:
125 Double Unders
750/600 Meter Row
50 Wallballs 20 / 14 lb to 10/9ft
– Overview: Athletes will find that they can push the pace a bit here in this 2 rounder. The big separators will be the wallballs and/or double unders.
– Double Unders: Reps should be completed in less than 2:00.
– Row: Athletes should be able to complete the row in less than 3:30.
– Wallballs: Athletes should be able to complete each round in sets of 7 or more. Reps should take less than 3:00.
– Score: Total time
– Let’s make the first focus this workout on the wallballs. Let’s challenge ourselves to hold on for some bigger sets here.
– The next focus should be on the double unders. Let’s see if we can get these done in 3 sets or less.
– The thing that matters the least here is our row pace. A couple seconds faster on the row could mean an extra break on the ball. let’s be smart about our pacing so that we can lean into our wallball and double under sets.
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 1:30 Effort On Any Machine
750/600 METER ROW
– Reduce Meters
– 4:00 Time Cap
– 700/500m Ski
– 1500/1200m Bike
– 500m Run
– 400m Air Run
WALLBALLS
– Reduce Reps/Loading/Target
– Single Dumbbell Thrusters
– 75 Air Squats
Extra 5/24/23 (Checkmark)
Gymnastics Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-muscle-ups.mp4
Every 3 Minutes x 5 Sets:
2 Minutes Max Calorie Echo Bike
1 Unbroken Set of Ring Muscle-ups