CrossFit – Fri, Apr 7

CrossFit GonzStrong – CrossFit

Power clean 70% (Weight)

Power Clean



5 Sets:

Set 1: 5 Power Cleans @ 70%

Set 2: 5 Power Cleans @ 70%

Set 3: 5 Power Cleans @ 70%

Set 4: 5 Power Cleans @ 70%

Set 5: Max Power Cleans @ 70%

Rest 1-2 Minutes Between Sets.

Built differenT (Time)

“Built DifferenT”

For Time:
30 Chest to Bar Pull-ups
3 Rounds of Dumbbell “DT”
20 Chest to Bar Pull-ups
2 Rounds of Dumbbell “DT”
10 Chest to Bar Pull-ups
1 Rounds of Dumbbell “DT”

Dumbbells: 50 / 35 lb’s

1 Round of Dumbbell “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks  

– This is a repeat workout from 5/2/22. There have been a few slight modification for some age groups.
 
– Conditioning Category: Grindy Threshold. Athletes will grind through this workout at their maximal sustainable pace.

– Chest To Bar: Athletes should be able to complete sets of 5 or more. 

– Dumbbell “DT”: Performed with 2 dumbbells. 1 Round should take 1:00 or less.

– Score: Time  

– This workout is going to get grippy. Let’s break the pull-ups right from the start. Aim for 2-6 sets depending on your capacity and your confidence in maintaining your pull-up sets in the later rounds. 

– We can approach the “DT” rounds in a few ways:
   – Complete full round unbroken.
   – 11-1 on the DL, 8-1 on the HPC, and 6 PJ Unbroken
   – 11-1 on the DL, 5-3-1 on the HPC, and 6 PJ Unbroken

– Choose the “DT” strategy that will be the most sustainable throughout as well as a strategy that will allow you to stick to your pull-up plan.  

CHEST TO BAR PULL-UPS
– Reduce Reps
– 15-10-5 Strict
– Banded
– Regular Pull-Ups
– Alternating Dumbbell Plank Rows

DUMBBELL “DT”
– Reduce Loading
– Reduce Reps
– Sub Barbell

Extra 4/7/23 (Checkmark)

Push Press



10 Sets:

2 Push Press @ 65% 1RM

Rest 1 Minute Between Sets.

Echo Bike Intervals AGQFA



3 Rounds:

5 Minutes On

5 Minutes Off

Grunt Work



For Time:

10-8-6-4-2 D-Ball To Shoulder

10-8-6-4-2 D-Ball Carry Lengths (25ft.)

100-80-60-40-20 Double Unders

D-Ball: 150 / 100 lb