CrossFit – Thu, May 25

CrossFit GonzStrong – CrossFit

Th mobility wod (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 5/25/23 (AMRAP – Rounds and Reps)

Option B: Workout



AMRAP 20:

18/15 Calorie Echo Bike

12 Toes to Bar

9 Double Dumbbell Push Press

60ft. Double Dumbell Front Rack Lunge

Dumbbell: 50 / 35 lb’s

Hammer (Time)

Hang Power Clean



Build To A Heavy Set of 5

Back Squat



Set 1: 3 Back Squats @ 73% 164LB

Set 2: 2 Back Squats @ 79% 178LB

Set 3: 1 Back Squat @ 85%

Set 4: 3 Back Squats @ 76%

Set 5: 2 Back Squats @ 82%

Set 6: 1 Back Squat @ 88%

Rest 1-2 Minutes Between Sets.

“Hammer”

5 Rounds For Time:

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull-ups

Rest 90 Seconds Between Rounds

Barbell: 135 / 95 lb

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

Echo Bike Intervals



10 Sets For Total Calories:

1:50 Work, 0:10 Rest

1:40 Work, 0:20 Rest

1:30 Work, 0:30 Rest

1:20 Work, 0:40 Rest

1:10 Work, 0:50 Rest

1:00 Work, 1:00 Rest

0:50 Work, 1:10 Rest

0:40 Work, 1:20 Rest

0:30 Work, 1:30 Rest

0:20 Work, 1:40 Rest

Pump Sesh

On the Minute x 12 [4 Rounds]:

Minute 1: Strict Ring Dips

Minute 2: Farmers Carries 70 / 50 lb’s

Minute 3: Weighted AbMat Sit-ups 35 / 25 lb