CrossFit – Fri, Dec 16

CrossFit GonzStrong – CrossFit

Jerk one rep max (Weight)

Push Jerk



Build To A 1RM

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
– Conditioning Category: High Threshold. Athletes should move at their highest maximal sustainable pace. The pace and intensity should be high but we should avoid a significant drop off in pacing in the back half of this workout.

– Thrusters: Loading should not exceed 50% of your 1RM thruster. Athletes should be able to complete all rounds in 3 sets or less.

– Score: Total time is takes to complete the workout. If capped, add 1s for every missed rep.

27-21-15-9 CALORIE ROW

– Reduce Cals

– 27-21-15-9 Cal Bike Erg

– 21-15-12-6 Cal Ski

– 21-15-12-6 Cal Assault or Echo Bike

-21-15-12-6 Cal Air Run

– 500-400-300-200m Run

THURSTERS

– Reduce Loading

– Sub Dumbbells

– Sub Wallballs

Metcon (Checkmark)

Extra credit

GHD Sit-Up Benchmark

https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4

For Time:

100 GHD Sit-ups

Time Cap: 7 Minutes

Bike Erg Intervals

https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-erg-damper.mp4

5 Sets:

4 Minutes at Moderate Pace (5-6 RPE)

2 Minutes at Easy Pace (2-3 RPE)

RPE = Rate Of Perceived Exertion

Accessory [Shoulders & Legs]



4 Giant Sets:

20 Strict Press

20 Front Rack Box Step-ups (20″)

Rest 1 Minute Between Sets.