CrossFit – Mon, Jan 2
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Front Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/Front Squat.mp4
On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65% 124LB
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%
*All Percentages Based Off 1RM Front Squat
Life Alert (AMRAP – Rounds and Reps)
“Life Alert”
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 95 / 65 lb
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 115 / 85 lb
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 135 / 95 lb
*REPEAT FROM 4/3/2018 (BEFORE APP)
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout each interval.
– Interval 1: The row should take less than 1:30, the TTB should take less than 1:30, and the front squats should be complete in 1-2 sets in less than 1:00. Athletes will strive to complete 1 full round.
– Interval 2: The row should take less than 1:00, the TTB should take less than 1:30, and the front squats should be completed in 1-2 sets in less than 1:00. Athletes should be aiming to get into the second round.
– Interval 3: The row should take less than 45s, the TTB should take less than 1:00, and the front squats should be completed in 1 set in less than 45s. Athletes should aim to get further than the second interval.
– Loading: The final barbell should not exceed 70% of your 1RM front squat. The barbell should come from the floor here.
– Score: Enter rounds+reps completed in each interval. Overall score will be the sum total.
– Pace the row in a way that will allow you to push for bigger sets of toes to bar.
– Aim for no more than 3 sets on the toes to bar in any round/interval.
– See if you can hold on for unbroken front squats. If you feel like you want to put the bar down, pause at a full stand and shake out the legs. If after 5 seconds you still feel need to break, go ahead and put the bar down.
– Fast transitions are key here. Make every second count.
21/15 | 15/12 | 9/6 CALORIE ROW
– Reduce Cals
– 21/15 | 15/12 | 9/6 Cal Bike Erg
– 15/12 | 12/9 | 6/4 Cal Assault or Echo Bike
– 15/12 | 12/9 | 6/4 Cal Ski
– 300m | 200m | 100m Run
– 21 | 15 | 9 Shuttle Runs (25ft. = 1)
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
Metcon (Checkmark)
Extra
push press 5×5 @ 90%
Legless + Carry + Box Jump Over
AMRAP 12:
1 Legless Rope Climb(15ft.)
6 Farmers Carry Lengths
12 Box Jump Overs (24″/20″)
Dumbbells: 70 / 50 lb’s
Farmers Carry Length: 25ft.
Run Intervals
https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4
2 Rounds:
8 Minute Run
Rest 4 Minutes Between Rounds.