CrossFit – Fri, Mar 31
CrossFit GonzStrong – CrossFit
30 squat snatches for time (Time)
Squat Snatch
For Time:
30 Squat Snatches @ 65% of 1RM Snatch
Sugar Rush (Time)
“Sugar Rush”
3 Rounds For Time:
1,000/900 Meter Echo Bike
21-15-9 Deadlifts 225 / 155 lb
Time Cap: 10 Minutes
– Conditioning Category: High Threshold. Athletes should aim to move through this workout at their highest maximal sustainable pace.
– Bike: Should take 2:15 or less to complete each round.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Athletes should be able to complete each round in 3 sets or less.
– Score: Total time it takes to complete the workout.
– Let’s get outside our comfort zone on the the deadlifts. Aim to hold on for bigger sets than you are typically comfortable holding on for (1-3 sets).
– Pace the bike in a way that will allow you to push the deadlifts but this does not mean just coast the bike. We still want a solid effort here just not one that will severely impact our deadlift sets.
– Focus on quick transitions between the 2 movements.
1,000/900 METER ECHO BIKE
– Reduce Meters
– 2:15 Time Cap
– 500/400m Row
– 400/300m Ski
– 400m Run
– 300m Air Run
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
Extra 3/31/23 (Checkmark)
Run Intervals
https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4
1 Set:
800 Meter Run
Rest 3 Minutes
3 Sets:
400 Meter Run
Rest 2 Minutes
5 Sets:
200 Meter Run
Rest 1 Minute
Grunt Work
https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-push-press-cycling.mp4
AMRAP 7:
30 Dumbbell Front Squats
30 Dumbbell Push Press
30 Dumbbell Thrusters
Max Dumbbell Facing Burpees
Dumbbells: 50 / 35 lb’s