07/15/2020
CrossFit GonzStrong – CrossFit
Warm-up
Metcon
Minute to Win It (5 Rounds for reps)
5 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (70/50)
1 Minute Max Calorie Row
1 Minute Rest
STIMULUS DESCRIPTION:
We’ll work for 3 minutes and then rest for 1 in this 5-round interval workout
Your final score is your total number of reps completed
Jot down your reps completed in the previous 3 minutes during your rest period
Enter all 5 round totals, and Wodify will add them together
SUBS
ROW:
Calories on Any Machine
10 Meter Shuttle Runs
Capacity Builder
Capacity Builder (AMRAP – Reps)
Every 2 Minutes x 5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups
Max Wallballs (20/14)
STIMULUS DESCRIPTION:
Gymnastics and light weighlifting highlight today’s Capacity Builder
There are five 2-minute intervals with no rest between them
After completing the 18 reps of gymnastics, you’ll complete as many wallballs as you can with the time remaining
Your score at the end of the 10 minutes is the total number of wallballs completed
New rounds begin on the [0:00-2:00-4:00-6:00-8:00]
SUBS
TOES TO BAR:
Reduce Reps
Feet as High as Possible
Knees to Elbows, Chest, or Waist
PULL-UPS:
Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups
CHEST TO BAR PULL-UPS
Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups