CrossFit – Mon, Jul 3
CrossFit GonzStrong – CrossFit
Squat snatch for time (Weight)
Squat Snatch
6 Sets For Time:
5 Unbroken Squat Snatches @ 55% 66LB
Rest 3 Minutes
For Time:
15 Squat Snatches @ 55%
Control-V (Time)
“Control-V”
For Time:
30 Overhead Squats 95 / 65 lb
150 Double Unders
50/40 Calorie Row 40/32 bike 600m run
Rest 2 Minutes
50/40 Calorie Row 40/32 bike 600m run
150 Double Unders
30 Overhead Squats 95 / 65 lb
Time Cap: 18 Minutes
– Overview: Athletes will complete a sprint chipper of 30 light overhead squats, 150 double unders, and 50/40 calories on the rower. They will then rest 2 minutes before completing the same movements again, just in the opposite order. Can you complete the second part of the workout as fast as the first?
– Overhead Squats: Loading should not exceed 60% of your 1RM overhead squat. Reps should be completed in 2:00 or less.
– Double Unders: Reps should be completed in 2:30 or less.
– Row: Should be completed in 3:00 or less.
– Score: Total time it takes to complete the workout including rest.
– Let’s shoot for big sets on the barbell. 1-3 sets is a great place to be.
– If we have the capacity to go unbroken on the double unders, let’s try to hold on. If a quick break or 2 will allow us to push the rower/overhead squats, let’s take those breaks and shake out the arms.
– On the first row, let’s aim to ramp up our speed every 10 calories. On the second row, let’s have a strong start, then back off our pace for the last few calories to prepare for the double unders.
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Overhead Squats
– Front Squats
– Air Squats
DOUBLE UNDERS
– Reduce Reps
– 2:30 Time Cap
– 1.5x Single Unders
– Plate Hops
– 2:00 Effort On Any Machine
50/40 CALORIE ROW
– Reduce Cals
– 3:00 Time Cap
– 50/40 Cal Bike Erg
– 40/32 Cal Assault or Echo Bike
– 40/32 Cal Ski
– 40/32 Cal Air Runner
– 600m Run
Extra 7/3/23 (Checkmark)
Overhead Squat
Build To A Heavy Set of 5
Echo Bike Intervals
4 Rounds:
1 Minute Echo Bike
2 Minute Rest
Directly Into…
4 Rounds:
2 Minute Echo Bike
1 Minute Rest
Gymnastics Conditioning
For Time:
50 V-ups, 50% Max Ring Muscle-ups
40 V-ups, 40% Max Ring Muscle-ups
30 V-ups, 30% Max Ring Muscle-ups
20 V-ups, 20% Max Ring Muscle-ups
10 V-ups, 10% Max Ring Muscle-ups