CrossFit – Mon, Mar 6
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Push Press
Build To A Heavy Set of 10
Weebles wobble (Time)
“Weebles Wobble”
For Time [20 Minute Cap]:
15 Rope Climbs (15ft.)
100 Toes to Bar
50 Overhead Squats 155 / 105 lb
*Partition However You’d Like
– Conditioning Category: Threshold. Athletes should move through this workout at their maximal sustainable pace.
– Rope Climbs: Athletes should be able to perform at least 2 rope climbs in 1:00 when fresh to complete reps as prescribed.
– Toes To Bar: Athletes should be able to perform at least 10 reps unbroken when fresh to complete reps as prescribed.
– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Athletes should be able to complete at least 10 reps unbroken when fresh to use prescribed loading. Barbell comes from the floor.
– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.
There are lots of options here on strategy. Here’s a few options to consider…
5 Ropes
5 Rounds:10 Toes To Bar +5 Overhead Squats
5 Ropes
5 Rounds:10 Toes To Bar +5 Overhead Squats
5 Ropes
——————–
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
3 Ropes
2 Rounds:10 Toes To Bar +5 Overhead Squats
——————–
8 Ropes
25 Rounds: 4 Toes To Bar + 2 Overhead Squats
7 Ropes
——————–
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
3 Ropes
5 Rounds:4 Toes To Bar + 2 Overhead Squats
——————–
Unpartitioned
ROPE CLIMBS
– Reduce Reps
– Reduce Height (12ft.)
– 5 Chin-Ups = 1 Rope
– 6 Alternating Plank Rows = 1 Rope
– 5 Toes To Bar = 1 Rope
TOES TO BAR
– Reduce Reps
– Knees To Chest
– Toes To As High As Possible
– GHDSU
– Sit-Ups
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
Metcon (Checkmark)
Extra
Barbell Complex
On the 3:00 x 5 Sets:
1 Snatch Balance
3 Overhead Squats
Performed at 85% 1RM Snatch
Grunt Work
For Time [15 Minute Cap]:
50-40-30 Dumbbell Deadlifts 50 / 35 lb’s
5-4-3 D-Ball Carry Lengths 150 / 100 lb
15-12-9 Strict Handstand Push-Ups
Cardio Intervals
For Time [18 Minute Cap]:
1,500/1,350m Bike Erg
Rest 1:00
1,000/900m Bike Erg
Rest 1:00
500/450m Bike Erg
Rest 1:00
1,000/900m Bike Erg
Rest 1:00
1,500/1,350m Bike Erg