CrossFit – Sun, Apr 30
CrossFit GonzStrong – CrossFit
Strict Pullups Max (AMRAP – Reps)
Max Strict pullups
OH squat build to heavy 10 reps (Weight)
Overhead Squat
Build To A Heavy Set of 10
Girls on fire (Time)
“Girl on Fire”
For Time:
50/40 Calorie Echo Bike
5 Rounds of “Cindy”
30/24 Calorie Echo Bike
3 Rounds of “Cindy”
10/8 Calorie Echo Bike
1 Round of “Cindy
1 Round of “Cindy”:
5 Pull-ups
10 Push-Ups
15 Air Squats
– Overview: This workout should allow athletes to push the pace on their rounds of “Cindy” as well as get outside their comfort zone on the Echo Bike.
– Echo Bike: The first bike should take 4:00 or less.The second bike should take 2:30 or less. The last bike should take 1:00 or less.
– “Cindy”: The pull-ups may be performed with or without a kip. Athletes should be able to perform each round of “Cindy” in 1:00 or less.
– Score: Total time it takes to complete the workout.
– Ladies can aim to hold around 10 calories a minute on the echo bike. Guys can aim to hold around 12 calories a minute. Having these numbers can help you stay focused on your bike pace during this workout.
– Let’s aim for speedy transitions on the rounds of “Cindy.” The goal here is to go unbroken on the pull-ups, perform the push-ups in 1-2 sets, and to find a fast, steady pace on the air squats.
50/40 CALORIE ECHO BIKE
– Reduce Calories
– 50/40 Cal Assault Bike or Ski
– 63/50 Cal Bike Erg or Row
– 800m Run
– 32 Shuttle Runs (25ft. Down + 25ft. Back)
30/24 CALORIE ECHO BIKE
– Reduce Calories
– 30/24 Cal Assault Bike or Ski
– 40/32 Cal Bike Erg or Row
– 400m Run
– 16 Shuttle Runs (25ft. Down + 25ft. Back)
10/8 CALORIE ECHO BIKE
– Reduce Calories
– 10/8 Cal Assault Bike or Ski
– 12/10 Cal Bike Erg or Row
– 200m Run
– 8 Shuttle Runs (25ft. Down + 25ft. Back)
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
– Knee Push-Ups
AIR SQUATS
– Reduce Reps
– Box Squats
Extra 4/30/23 (Checkmark)
Extra:
Overhead Squat Conditioning
For Time:
20-16-12-8-4 Shuttle Runs
10-8-6-4-2 Overhead Squats
Barbell: 75% of Heavy 10
Grunt Work
3 Rounds For Time:
10 Dumbbell Farmers Carries** 50 / 35 lb’s
30 GHD Sit-ups
500/400 Meter Row
*Rest 2 Minutes Between Rounds.
**1 Farmers Carry = 25ft.