CrossFit – Thu, Apr 27

CrossFit GonzStrong – CrossFit

Th Mobility (Checkmark)

Thursday 30 Mobility



2:00 Child’s Pose

2:00 Shoulder to Floor (1:00 Each Side)

2:00 Wrist Stretches

2:00 Kneeling Front Rack Stretch

2:00 Down Dog

2:00 Couch Stretch (Each Side)

2:00 Pigeon Pose (Each Side)

2:00 Spiderman Hold(Each Side)

2:00 Frog Stretch

2:00 Straddle Stretch

Th recovery wod (AMRAP – Reps)

Option B: Active Recovery

EMOM x 20:

Minute 1: Burpee To Target (6″)

Minute 2: Alternating Single Leg Squats

Minute 3: Calorie Row

Steely Dan (Time)

Squat Snatch



Build To A Heavy Set of 10

Front Squat



Set 1: 3 Front Squats @ 73%

Set 2: 2 Front Squats @ 79%

Set 3: 1 Front Squat @ 85%

Set 4: 3 Front Squats @ 76%

Set 5: 2 Front Squats @ 82%

Set 6: 1 Front Squat @ 88%

Sets 7-9: 3 Sets to Build to Heavy Single

Rest 1-2 Minutes Between Sets

“Steely Dan”

For Time:

5 Rope Climbs (15ft.)

400 Meter Run

21 Thrusters 95 / 65 lb

800 Meter Run

21 Thrusters95 / 65 lb

400 Meter Run

5 Rope Climbs (15ft.)

Death By Conditioning



On the Minute x Max Rounds [10 Round Cap]:

Minute 1: 1 D-Ball To Shoulder + Max Calorie Ski Erg

Minute 2: 2 D-Ball To Shoulder + Max Calorie Ski Erg

Minute 3: 3 D-Ball To Shoulder + Max Calorie Ski Erg

…

Minute 10: 10 D-Ball To Shoulder + Max Calorie Ski Erg

D-Ball: 150 / 100 lb

Grunt Work

https://ctstorageprod.blob.core.windows.net/videos-coaching/ghdsu-legs.mp4

For Time:

90 GHD Sit-ups

30ft. Back Rack Walking Lunge

30ft. Front Rack Walking Lunge

30ft. Overhead Walking Lunge

Barbell: 50% 1RM Overhead Squat