CrossFit – Thu, Mar 9

CrossFit GonzStrong – CrossFit

Stretching 3/9/23 (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 3/9/23 (AMRAP – Reps)

Option B: Active Recovery



8 Rounds:

20s Max Kettlebell Swings 53 / 35 lb

10s Rest

Rest 1 Minute

8 Rounds:

20s Max Burpees Over Rower

10s Rest

Rest 1 Minute

8 Rounds:

20s Max Calorie Row

10s Rest

Rest 1 Minute

8 Rounds:

20s Max Push-ups

10s Rest

Rest 1 Minute

8 Rounds:

20s Max AbMat Sit-ups

10s Rest

Sat 3/11/23 (Checkmark)

Deficit Strict Handstand Push-ups



Set of 3 For Max Deficit

Deficit Deadlift



Build To A Heavy Set of 3

“Def Jam”



3 Rounds For Time:

10 Deadlifts 315 / 205 lb

20 Deficit Handstand Push-ups (3.5″/2″)

40 Alternating Single Leg Squats

Time Cap: 15 Minutes

Skill Conditioning



3 Rounds for Time:

1 Legless Rope Climb (15ft.)

3/2 Regular Rope Climbs (15ft.)

20/15 Calorie Echo Bike

100 Double Unders

Rest 1:1

Sled Conditioning

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

4 Rounds For Time:

100 Meter Sled Pull (Bodyweight)

400 Meter Run