Saturday
CrossFit GonzStrong – CrossFit
Warm-up
Metcon
Huggies (Time)
For Time:
800 Meter Run
15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups
800 Meter Run
15-12-9:
Thrusters (95/65)
Pull-ups
800 Meter Run
STIMULUS DESCRIPTION:
Two 15-12-9 couplets are surrounded on all sides by 800 meter runs in today’s main conditioning piece
This balanced workout of running, gymnastics, and weightlifting is designed to be on the longer side.
The intended time range for this piece is between 16-24 minutes.
We’ve purposely combined the less challenging barbell movement with the more challenging gymnastics movement (and vice versa) to encourage bigger sets throughout.
BARBELL:
We’ll use one barbell weight for the thrusters and the front squats today.
Choose your weight based off the thruster – as it is the more challenging of the two.
This should be a load that you can complete for 25+ reps unbroken when fresh.
The bar comes from the floor on both movements.
You are allowed to squat clean the first rep of each set.
GYMNASTICS:
If you have 20+ unbroken chest to bar pull-ups when fresh, let’s complete all gymnastics as written.
If you’re not there yet, consider some of the following options:
Reduce the number of chest to bar pull-ups [Ex: 12-9-6 or 9-6-3]
Complete both couplets with regular pull-ups
Choose a variation from the “subs” section
SUBS
800 METER RUN:
1,000 Meter Row
50/35 Calorie Echo Bike
60 Shuttle Runs [10 Meters]
CHEST TO BAR PULL-UPS:
Reduce Reps [Ex: 9-6-3]
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows
PULL-UPS:
Reduce Reps [Ex: 9-6-3]
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Capacity Builder
Metcon (6 Rounds for time)
Optional Capacity Builder:
[On the 0:00]
40/30 Calorie Row
20 Lateral Burpees Over the Rower
[On the 5:00 & 9:00]
30/24 Calorie Row
15 Lateral Burpees Over the Rower
[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row
10 Lateral Burpees Over the Rower
STIMULUS
DESCRIPTION
We’ll build pure work capacity with these 6 interval efforts
After completing the two stations, you’ll rest with whatever time remains until the next window
The workout flows like this:
[0:00]: 40/30 Calorie Row + 20 Lateral Burpees Over the Rower
[5:00]: 30/24 Calorie Row + 15 Lateral Burpees Over the Rower
[9:00]: 30/24 Calorie Row + 15 Lateral Burpees Over the Rower
[13:00]: 20/15 Calorie Row + 10 Lateral Burpees Over the Rower
[16:00]: 20/15 Calorie Row + 10 Lateral Burpees Over the Rower
[19:00]: 20/15 Calorie Row + 10 Lateral Burpees Over the Rower
With some rest built in, look to move with a purpose when it’s time to work
Enter your time for each interval
Your final score will be the sum total of all 6 times
LATERAL ROWER BURPEES:
You can jump-up or step-up out of the burpee
You do not have to stand to full extension when jumping over the rower