CrossFit – Sun, Feb 19
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Deadstop Deadlifts
On the 2:00 x 9 Sets:
5-5-5-4-4-4-3-3-3
*Start at 65% Build
Dinosaur (Time)
“Dinosaur”
For Time:
45 Toes to Bar
45 Kettlebell Jerks 53 / 35 lb’s
45 Deadlifts 225 / 155 lb
45 Handstand Push-ups
Time Cap: 15 Minutes
– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through this chipper.
– Toes To Bar: Reps should be completed in less than 4:00.
– KB Jerks: Reps should be performed with 2 kettlebells and should be completed in less than 4:00.
– Deadlifts: Loading should not exceed 75% of your 1RM deadlift. Reps should be completed in less than 4:00.
– HSPU: Reps can be performed kipping or strict and should;d be completed in less than 4:00.
– Score: Total time it takes to complete the workout.
– Let’s break the toes to bar in a way that allows for sustainable sets across. 25-20, 20-15-10, 15-10-10-10, 9-9-9-9-9, and quick 5’s are a handful of ways you could approach the 45 reps. Choose the strategy that allows for the quickest breaks.
– Kettlebell jerks can be a challenging movement for athletes due to overhead mobility. Similar to the toes to bar, let’s break these in a way that will make for sustainable sets with short breaks between.
– Let’s aim for slightly bigger sets on the deadlifts than what we did for our jerks.
– When we get to the HSPU let’s see how big we can make our sets. This will depend on your capacity but let’s try to push ourselves here.
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
KETTLEBELL JERKS
– Reduce Loading
– Sub Dumbbells
– Sub Barbell
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
HSPU
– Reduce Reps
– Use 2″ Riser
– Use 5″ Riser
– Double Dumbbell Push Press
– Burpees
– Push-Ups
Metcon (Checkmark)
Extra
Power Play
5 Rounds For Time:
400 Meter Run
20 Wallballs 20 / 14 lb to 10/9ft.
Rest 1:1
Pump Sesh
On the 2:30 x 4 Sets:
6-8 Strict Weighted Ring Dips