CrossFit – Sun, Jul 16
CrossFit GonzStrong – CrossFit
Back squat heavy single (Weight)
Back Squat
Heavy Single
Calamari (AMRAP – Rounds and Reps)
“Calamari”
AMRAP 15:
40/30 Calorie Row
20 Thrusters 75 / 55 lb
10 Bar Muscle-ups
– Overview: Athletes will be challenged to hold onto the barbell for bigger sets of thrusters in this 15 minute workout which will impact the bar muscle-ups and pacing on the rower.
– Row: Should be completed in 3:00 or less.
– Thrusters: Should be completed in 2:00 or less. Loading should not exceed 50% of your 1RM thruster.
– Bar Muscle-Ups: Should be completes in 2:00 or less. Athletes should be able to do at least 5 reps unbroken when fresh. to complete reps as prescribed.
– Score: Rounds + Reps
– Our first focus should be on the muscle-ups as these are a big separator. If you have the capacity to go for 10 unbroken or 6-4 let’s go for it here and strategize the other two movements around that. If more sets are needed we may need to push the other 2 movements a bit more to compensate.
– Let’s aim for 1-4 sets on the thrusters. Again, this will come down to what your bar muscle-up sets look like.
– The row will be the movement where we catch our breath a bit.
40/30 CALORIE ROW
– Reduce Cals
– 40/30 Cal Bike Erg
– 30/24 Cal Assault or Echo Bike
– 30/24 Cal Ski
– 30/24 Cal Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
– Front Squats
– Push Presses
BAR MUSCLE-UPS
– Reduce Reps
– Ring Muscle-Ups
– Jumping Bar Muscle-Ups
– Banded Bar Muscle-Ups
– Bar Dips
– Chest To Bar Pull-ups
– Double Dumbbell Devil’s Presses
Extra 7/17/23 (Checkmark)
Thruster
Heavy Set of 5
Run Conditioning
6 Rounds For Time:
400 Meter Run
20 GHD Sit-ups
Time Cap: 20 Minutes
Grunt Work
5 Rounds For Time:
12 Box Jumps (30″/24″)
60ft. Handstand Walk
10-8-6-4-2 D-Ball Over Shoulder 150 / 100 lb
Time Cap: 20 Minutes