CrossFit – Fri, Mar 31

30
Mar

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