CrossFit – Thu, Jun 1
CrossFit GonzStrong – CrossFit
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
Recovery wod (AMRAP – Rounds and Reps)
Option B: Workout
AMRAP 30:
200 Meter Run
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70 / 53 lb
200 METER RUN
– Reduce Distance
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
RING MUSCLE-UPS
– Reduce Reps
– Strict
– Bar Muscle-Ups
– Jumping Ring Muscle-Ups
– Banded Bar Muscle-Ups
– Ring Dips
– Bar Dips
– Chest To Bar Pull-ups
– Pull-Ups
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
KETTLEBELL SWINGS
– Reduce Loading/Reps
– Single Dumbbell Hang Power Snatches
– Russian Kettlebell Swings
Middle Groubd (Time)
SATURDAY WOD
Power Snatch
Set 1: 8 Reps @ 65%
Set 2: 8 Reps @ 65%
Set 3: 8 Reps @ 65%
Set 4: 8 Reps @ 65%
Set 5: Max Reps @ 65%
Rest 1-2 Minutes Between Sets.
Push Press
3 Sets For Total Load:
21-15-9 Push Press
Rest 2-3 Minutes Between Sets.
– Set 1 is 21 reps, set 2 is 15 reps, and set 3 is 9 reps.
– Barbell should be taken from a rack.
– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.
– A re-dip under the bar is not permitted.
– Score: Enter weights used for each set.
“Middle Ground”
For Time:
80/65 Calorie Echo Bike
5 Rope Climbs
30 Box Jump Overs
100 Alternating Dumbbell Snatches
30 Box Jump Overs
5 Rope Climbs
80/65 Calorie Echo Bike
Dumbbell: 50 / 35 lb
Box: (30″/24″)
Rope: (15ft.)
Grunt Work
4 Rounds For Time:
200 Meter Run
100 Meter D-Ball Carry 150 / 100 lb
100 Meter Farmers Carry 70 / 50 lb’s
Pump Sesh
For Time (20 Minute Cap):
60 Strict Ring Dips
Every Break:
250 Meter Row