CrossFit – Mon, Jan 9
CrossFit GonzStrong – CrossFit
Build to a heavy split jerk (Weight)
Split Jerk
Build to Heavy Single
– Barbell can be taken from a rack or blocks.
– This will be retested later in this cycle.
– Score: Heaviest Split Jerk
Nast Girls V2 (Time)
“Nasty Girls V2”
3 Rounds For Time:
50 Single Leg Squats
7 Ring Muscle-ups
10 Hang Power Cleans 175 / 115 lb
Time Cap: 18 Minutes
– 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 3:00.
– Ring Muscle-Ups: Reps should be completed in 3 sets or less and in less than 2:00.
– Hang Power Cleans: Loading should not exceed 70% of your 1RM hang power clean. Reps should be completed in less than 1:30.
– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.
– Athletes should settle into a steady pace on the pistols. These are a challenging movement for many athletes so being deliberate and making sure to hit every rep is key here and less important than speed.
– If you can go unbroken on the muscle-ups. This will be a big separator. If that’s not in the card, 1-2 quick breaks works great. Be sure to control the rings on the way down so that you won’t have to fumble around trying to hop back up.
– Again, if you can go unbroken on the hang cleans, this will be another separator. Aim to hold on but 2 sets works great here too.
Remember that right after the cleans is the single leg squats where we can recover a bit.
SINGLE LEG SQUATS
– Reduce Reps
– Reverse Lunges
– Single Leg Squats Off A Box
– Pole Assisted Single Leg Squats
RING MUSCLE-UPS
– Reduce Reps
– Banded Strict RMU
– Jumping RMU
– Bar MU
– Ring Dips
– Burpee Chest To Ring
– 12 Chest To Bar
HANG POWER CLEANS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
Metcon (Checkmark)
Extra
Max BMUPS *score reps
Bike EchoIntervals
https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-erg-midline.mp4
For Time Until 10,000 Meters:
2 Minutes On
1 Minute Off
Push/Pull Accessory
5 Rounds For Reps:
Minute 1: Max Unbroken Strict Pull-ups
Minute 2: Max Unbroken Dumbbell Bench Press
Minute 3: Rest
Dumbbells: 70 / 50 lb’s