CrossFit – Tue, Dec 13
CrossFit GonzStrong – CrossFit
Parent Trap (3 Rounds for time)
“The Parent Trap”
[On the 0:00]
For Time:
45 Front Squats 135 / 95 lb
On the Minute:
7 Bar-Facing Burpees
[On the 10:00]
For Time:
1 Mile Run
[On the 20:00]
For Time:
45 Burpee Box Jump Overs (24″/20″)
On the Minute:
7 Toes to Bar
– Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace throughout.
– Front Squats: Loading should not exceed 65% of your 1RM front squat.
– Bar-Facing Burpees: Reps should take less than 30s to complete each minute.
– Run: Should take less than 10:00.
– Burpee Box Jump Overs: Athletes can jump or step down off the box. Burpees should face the box.
– Toes To Bar: Should take less than 30s each minute.
– Workout Note: The workout begins on the bar-facing burpees, not the front squats. The last part of the workout begins on the toes to bar, not the burpee box jump overs.
– Score: Enter how long it takes to complete each part of the workout.
– Pace the burpees and push the front squats. It pays to go a little faster than you want to on the squats as the leg fatigue sets in pretty quickly here.
– Push the pace on the run but leave enough in the tank for the last part of the workout. Think of this as an 80-90% effort.
– Breathe on the toes to bar and push the pace on the burpee box jump overs. The faster you go, the less less toes to bar you’ll need to do!
– Decide how many squats and burpees you’d like to get on the minute. Plan to leave at least 10s to transition before the next minute begins so that no time is wasted at the start of each minute.
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
– Burpees Over Dumbbell
1 MILE RUN
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
– 1,200m Air Run
BURPEE BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Burpee Box Step-Overs
– Bar-Facing Burpees
– Regular Burpees
TOES TO BAR
– Reduce Reps
– Knees To Chest
– GHDSU
– Sit-Ups
Front Squat One rep max (Build to one rep mac)
1 Rep Max Front Squat
Extra Credit (Checkmark)
Double Under Benchmark
https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-elbows.mp4
For Time:
300 Double Unders
Time Cap: 8 Minutes
Ski Erg Intervals
https://ctstorageprod.blob.core.windows.net/videos-coaching/ski-erg-hips.mp4
10 Rounds:
1 Minute On
1 Minute Off
Accessory [Midline]
5 Sets:
20 Dumbbell Weighted Sit-ups
20 Dumbbell Seated Z-Press
Rest 1 Minute Between Sets.