CrossFit – Mon, May 15
CrossFit GonzStrong – CrossFit
Back Squats build to a heavy 3 (Weight)
Back Squat
Build To A Heavy Set Of 3
Ante up (AMRAP – Rounds and Reps)
“Ante Up”
AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3…Dumbbell Squats
Dumbbells: 50 / 35 lb’s
– Overview: In this cyclical workout, athletes should aim to move at a steady pace throughout.
– Toes To Bar: Athletes should be able to complete these sets in 1-2 sets each round. Sets should take less than 30s to complete.
– Double Unders: Reps should take less than 45s to complete.
– Dumbbell Squats: These should be performed with 2 dumbbells held in the front rack. Resting the dumbbells on the shoulders will not be permitted. Reps will increase by 1 each round.
– Score: Total rounds + reps.
– Let’s make our main priority to get the dumbbell squats completed unbroken each round.
– If we need to break somewhere let’s try to have that break be on the double unders or toes to bar. We want to keep this break under 10s.
– Fast transitions will be key in this workout.
TOES TO BAR
– Reduce Reps
– Knees To Chest
– Toes To As High As Possible
– Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 30s Effort On Any Machine
DUMBBELL SQUATS
– Reduce Loading
– Single Dumbbell Squats
– Air Squats (2,4,6…)
Extra 5/15/23 (Checkmark)
Thruster
https://ctstorageprod.blob.core.windows.net/videos-coaching/thrusters-stance.mp4
3 Sets:
Max Unbroken Thrusters @ 75%
Rest 2-3 Minutes Between Sets
Run Intervals
https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4
16 Sets:
200 Meter Run
Rest 30 Seconds Between Sets.
Grunt Work
For Time:
55 Bench Press @ 65% 1RM 88LB
[Every Break]: 1 Legless Rope Climbs (15ft.)