CrossFit – Thu, Jun 8
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
Thursday recovery wod (Time)
Option B: “Lay Low”
5 Rounds For Time:
40 AbMat Sit-ups
3 Rope Climbs (15ft.)
20 Dumbbell Bench Press 50 / 35 lb’s
10 Shuttle Runs
Time Cap: 30 Minutes
MODS
ABMAT SIT-UPS
– Reduce Reps
– 1:30 Time Cap
ROPE CLIMBS
– Reduce Reps
– Reduce Climb Height
– 5 Strict Pull-Ups = 1 Rope
– 5 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
DUMBBELL BENCH PRESS
– Reduce Reps
– Reduce Loading
– Barbell Bench Press
– Floor Press
– Hand-Release Push-Ups
SHUTTLE RUNS
– Reduce Reps
– 12/10 Cals On Any Machine
– 300m Run
– 20 Burpees
Severin (Time)
Saturday WOD
GHD Sit-ups + Squat Snatch
7 Sets For Time:
18 GHD Sit-ups
3 Squat Snatches @ 75%
Rest 1-2 Minutes.
Bench Press
5 Sets For Total Reps:
Max Unbroken Bench Press (Bodyweight)
Rest 2 Minutes Between Rounds
“Severin”
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
5,000 Meter Run
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Grunt Work
2 Rounds For Time:
8 Sandbag Shuttles 150 / 100 lb
50 Single Leg Squats
30 Dumbbell Jerks 70 / 50 lb
*1 Sandbag Carry = 25ft. Down & Back
*Alternate Every 5 Reps On Single Leg Squats & Jerks
Machine Intervals
8 Rounds:
20 Seconds Ski
10 Seconds Rest
8 Rounds:
20 Seconds Row
10 Seconds Rest
8 Rounds:
20 Seconds Echo Bike
10 Seconds Rest