CrossFit – Fri, Dec 30
CrossFit GonzStrong – CrossFit
Hang power clean 3 rep max (Weight)
Hang Power Clean
Build To A 3RM
Metcon (Weight)
Deadlift
On the 3:00 x 4 Sets:
3 Reps @ 83% 237LB
*Percentage Based Off 1RM Deadlift
17.4 Open Workout (AMRAP – Reps)
“Open Workout 17.4”
AMRAP 13:
55 Deadlifts 225 / 155 lb
55 Wall Balls 20 / 14 lb to 10/9ft.
55 Calorie Row
55 Handstand Push-ups
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace while grinding through 55 reps of each of these movements.
– Deadlifts: Loading should not exceed 70% of your 1RM deadlift. Reps should be completed in less than 3:00.
– Wallballs: Reps should be completed in less than 4:00.
– Row: Calories should be completed in 5:00 or less.
– HSPU: Reps should be completed in 3:00 or less. Reps can be kipping or strict.
– Score: Total reps completed in 13 minutes.
Ways to break up 55 reps…
2 Sets: 35-20
3 Sets: 25-15-15
4 Sets: 15-15-15-10
5 Sets: 13-12-11-10-9
6 Sets: 12-11-10-9-7-6
7 Sets: 10-8-8-8-7-7-7
8 Sets: 8-8-8-7-7-7-5-5
– Choose the most manageable break up strategy that calls for minimal rest between sets.
– Let’s keep focused on getting to the rower so we can recover a bit after the first half of the workout.
– The row will be a grind but if we can focus on a number pf calories we want to get each minute, it will make the row go by faster. A solid place to be is 15/12 calories a minute.
– The HSPU will also be a grind for most athletes. Find those manageable sets and see if you can get back to the barbell.
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
WALLBALLS
– Reduce Reps
– Redice Loading
– Sub Single Dumbbell Thrusters
– Empty Barbell Thrusters
55 CALORIE ROW
– Reduce Cals
– 55 Cal Bike Erg
– 40 Cal Assault or Echo Bike
– 40 Cal Ski
– 40 Cal Air Run
– 1,000m Run
HSPU
– Reduce Reps
– Strict HSPU
– Use Riser(s)
– Pike Push-Ups
– Push-Ups
Metcon (Checkmark)
Extra
GHD + Rope Climbs
https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4
4 Rounds For Time:
25 GHD Sit-ups
4-3-2-1 Rope Climbs (15ft.)
Time Cap: 12 Minutes
Echo Bike Intervals
For Total Calories:
5-4-3-2-1 Minute Echo Bike
Rest 1/2 The Time Between Sets.