5/24/21
CrossFit GonzStrong – CrossFit
Back squat waves (Weight)
Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.
Stimulus
All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 7 Reps
Set 2 – 5 Reps
Set 3 – 3 Reps
Wave #2
Set 4 – 7 Reps
Set 5 – 5 Reps
Set 6 – 3 Reps
Wave #3
Set 7 – 7 Reps
Set 8 – 5 Reps
Set 9 – 3 Reps
Stimulus
– All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 8 Reps @ 68%
Set 2 – 6 Reps @ 73%
Set 3 – 4 Reps @ 78%
Wave #2
Set 4 – 8 Reps @ 73%
Set 5 – 6 Reps @ 78%
Set 6 – 4 Reps @ 83%
Wave #3
Set 7 – 8 Reps @ 78%
Set 8 – 6 Reps @ 83%
Set 9 – 4 Reps @ 88%
Wide awake (Time)
“Wide Awake”
21-15-9:
Power Snatches (95 / 65 lb RX )(RX+115/85)
Chest to Bar Pull-Ups
Directly into…
21-15-9:
Overhead Squats (rx&rx+115 / 85 lb)
Barbell-Facing Burpees
Stimulus
– Conditioning Category: Threshold
– The barbell should be a moderate weight on each movement. We should be able to complete 15+ power snatches and overhead squats unbroken when fresh.
– Score: Total Time.
Strategy
THE BIG TAKEAWAYS
1. In the first couplet, let’s aim to complete the snatches in no more than 3 sets on any round. On the pull-ups let’s break things up early on in order to save the grip. Let’s shoot for 2-4 sets every round.
2. In the second couplet, let’s try to hold on for bigger sets on the overhead squats. This means that the burpees should be at a recovery pace (with the exception of the last set of 9).
3. What’s more important than flying through the first couplet, is being sure that we are able to perform well in the second couplet. It is better to break more than you think in the first piece.
Modifications
POWER SNATCHES
– Single Dumbbell
– Double Dumbbell
– Power Cleans
CHEST TO BAR PULL-UPS
– Chin Over Bar Pull-Ups
– 12-9-6 Strict Pull-Ups
OVERHEAD SQUATS
– Single Dumbbell
– Front Squats
BARBELL-FACING BURPEES
– Bar Lateral Burpees
– Regular Burpees