CrossFit – Fri, Feb 10
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Clean & Jerk Complex
For Max Load:
3 Cleans
2 Front Squats
1 Jerk
Open test V2 (AMRAP – Rounds and Reps)
“The Open Test V2”
AMRAP 20:
50 Single Leg Squats
50 Deadlifts
40 Bar-Facing Burpees
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 Chest to Bar Pull-ups
20 Push Jerks
10 Bar Muscle-ups
10 Thrusters
Barbell: 135 / 95 lb
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Single Leg Squats: Alternate legs every rep. Reps should be completed in less than 2:00.
– Deadlifts: Loading should not exceed 55% or your 1RM Deadlift. Reps should be completed in less than 2:00.
– Bar-Facing Burpees: Reps should be completed in less than 4:00. A two foot take off is not required but athletes must jump over the bar.
– Power Cleans: Reps should be completed in less than 4:00.
– Toes To Bar:Reps should be completed in less than 2:00.
– Front Squats: Reps should be completed in less than 2:00. Barbell taken from the floor.
– C2B: Reps should be completed in less than 2:00.
– Push Jerks: Taken from the floor. Reps should be completed in less than 2:00.
– Bar MU: Reps should be completed in less than 2:00.
– Thrusters: Reps should be completed in less than 2:00. Barbell taken from the floor.
– If you finish one full round, you’ll go back to the start (single leg squats). This will be very challenging for most athletes.
– Score: Total reps completed.
– Find a steady pace on the single leg squats.
– Aim for 3-5 sets on the deadlifts.
– Find a steady pace on the burpees.
– Aim for small touch and go sets on the power cleans. Alternating between singles and touch and go sets can be a great way to help keep you moving.
– Aim for sets of 3 or more on the toes to bar.
– Hitting 2-5 sets on the front squats is a great place to be.
– Aim for quick singles or small sets on the chest to bar.
– Aim for 1-3 sets on the push jerks.
– See what you’ve got on the BMU. This will be completely athlete dependent.
– Aim for 1-2 sets on the thrusters.
BARBELL MOVEMENTS
– Reduce Loading
– Sub Dumbbells
SINGLE LEG SQUATS
– Reduce Reps
– Squat To A Box
– Reverse Lunges
– Box Step-Ups
– Squat Off A Box
BAR-FACING BURPEES
– Reduce Reps
– Burpee Step-Overs
– Burpee To Target
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
CHEST TO BAR
– Reduce Reps
– Pull-Ups
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
BAR MUSCLE-UPS
– Reduce Reps
– Banded
– Jumping
– Chest To Bar
– Double Dumbbell Devil’s Presses
Metcon (Checkmark)
Extra
Echo Bike Test
Max Calories In 1 Minute
Echo Bike Intervals
[PART 2]
3 Rounds For Time:
30% 1 Minute Test Calories, Rest 30 Seconds
60% 1 Minute Test Calories, Rest 60 Seconds
90% 1 Minute Test Calories, Rest 90 Seconds
Accessory Work
3 Sets For Quality:
30 Weighted Sit-ups
30 Barbell Bent Over Rows (Palms Up)
30 Weighted Hip Extensions