CrossFit – Mon, Jun 19

CrossFit GonzStrong – CrossFit

Front squat build to one heavy rep (Weight)

Front Squat



Build To A Heavy Single

Heart break kid (Time)

“Heartbreak Kid”



3 Rounds For Time:

10 Front Squats 155/105

20 Chest to Bar Pull-ups

50 Double Unders

Time Cap: 20 Minutes

– Overview: Athletes will grind through heavier front squats and big sets of chest to bar pull-ups in this 3 round triplet. Can you hold on for unbroken sets of front squats each round?

– Front Squats: Loading should note exceed 70% of your 1RM front squat. Barbell should come from the floor. Reps should be completed in less than 1:00 each round.

– Chest To Bar Pull-Ups: Reps should take less than 2:00 to complete each round.

– Double Unders: Reps should be completed in less than 1:30 each round.

– Score: Total time

– Let’s aim to complete the front squats unbroken each round.

– Your break up strategy on the chest to bar will depend on your capacity. Let’s try to get these reps done in 5 sets or less.

– Try to keep the shoulders as relaxed as possible throughout our double under sets.

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 1:00 Time Cap

– 1.5x Single Unders

– Plate Hops

– 1:00 Effort On Any Machine

Extra 6/20/23 (Checkmark)

Run Intervals

On the 2:30 x 8 Sets:

400 Meter Run

Grunt Work



4 Rounds:

30 Weighted AbMat Sit-ups 35 / 25 lb

20/15 Calorie Ski Erg

100ft. Sandbag Carry 150 / 100 lb