CrossFit – Mon, Dec 5

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Hang Squat Snatch



On the 2:30 x 6 Sets:

Set 1: 3 Reps @ 63%

Set 2: 3 Reps @ 73%

Set 3: 2 Reps @ 78%

Set 4: 1 Rep @ 83%

Set 5: 1 Rep @ 86%

Set 6: Heavy Single Attempt

*All Percentages Based Off 1RM Squat Snatch

Sager Wager (Time)

“Sager’s Wager”



5 Rounds For Time:

60 Double Unders

15 Overhead Squats 115 / 85 lb

3 Rope Climbs (15ft.)

Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout.

Double Unders: Reps should be completed in less than 1:00.

Overhead Squats: Barbell loading should not exceed 70% of your 1RM overhead squat. Reps should take less than 1:30 to complete.

Ropes: Reps should take less than 1:30 complete.

Score: Total time it takes to complete the workout.

– Smooth pace on the double unders. Breathe and relax the shoulders.

– 1-2 sets on the overhead squats. Squat low and stand fully.

– Strong foot clamps and minimal pulls to get up the rope each rep.

DOUBLE UNDERS

– Reduce Reps

– 1:00 Cap

– 75 Single Unders

– 1:00 On Any Machine

OVERHEAD SQUATS

– Reduce Reps

– Reduce Load

– Front Squats

– Single Dumbbell

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope

Extra credit (No Measure)

GHD + Lunge



For Time:

90 GHD Sit-ups

30ft. Back Rack Walking Lunge

30ft. Front Rack Walking Lunge

30ft. Overhead Walking Lunge

Barbell: 115 / 85 lb

Time Cap: 10 Minutes

Echo Bike Intervals

https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-seat-height.mp4

8 Rounds:

3 Minutes at Moderate Pace (85-95% FTP)

30 Seconds Rest Between Rounds.

REFER TO FTP ON 11/19/22