CrossFit – Thu, May 11

CrossFit GonzStrong – CrossFit

Mobility Thursday 5/11/23 (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

Option A 5/11/23 (AMRAP – Reps)

20 min EMOM

Min 1 – KB Swings

Min 2 – Sit Ups

Min 3 – DB Bench Press

Min 4 – Air Sqts

Min 5 – Rest

Option B 5/11/23 (Time)

Option B: Active Recovery

For Time:

135 Calorie Row

90 Kettlebell Goblet Squats 53 / 35 lb

45 Strict Ring Dips

*Partition However You’d Like

Box Office (Time)

Saturday wod

Thruster

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

Build To A Heavy Set of 10

Back Squat



6 Sets:

Set 1: 6 Back Squats @ 67%

Set 2: 4 Back Squats @ 76%

Set 3: 2 Back Squats @ 85%

Set 4: 6 Back Squats @ 70%

Set 5: 4 Back Squats @ 79%

Set 6: 2 Back Squats @ 88%

Rest 1-2 Minutes Between Sets.

“Box Office”



30-20-10 (20 Minute Cap):

Dumbbell Box Step Overs (24″/20″)

Calorie Echo Bike

Upper Body Pull

Round 1: Pull-ups

Round 2: Chest to Bar Pull-ups

Round 3: Bar Muscle-ups

Dumbbells: 50 / 35 lb’s

Run Intervals

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

4 Sets:

400 Meter Run

Rest 1 Minute Between Sets.

Pump Sesh



5 Rounds For Time:

400 Meter Ski Erg

20 Dumbbell Bench Press

Dumbbells: 50 / 35 lb’s