CrossFit – Tue, Dec 6

CrossFit GonzStrong – CrossFit

Dead lift (Weight)

Deadlift



On the 3:00 x 5 Sets:

1 Rep @ 83% 237LB

*Percentage Based Off 1RM Deadlift

Donny (Time)

“Donny”

20 min time cap



21-15-9-9-15-21:

Deadlifts 225 / 155 lb

Burpees

*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

– This is a repeat from 4.11.22

– Conditioning Category: Threshold. We’ll move at our maximal sustainable pace throughout.

– Deadlifts: Completed in no more than 3 sets each round. Loading should not exceed 70% of your 1RM deadlift.

– Burpees: Standard burpees here. Small jump at the top with hands overhead and hips fully open.

– Score: Total time.

– Quick breaks are key on the deadlifts. For some athletes, quick small sets will work best while for other athletes, bigger sets will work best. Go with the strategy that keeps you moving.

– Pace the burpees in a way that will allow you to hold on for big deadlift sets. Going a touch slower than you think can pay off in the later rounds.

– Focus on quick transitions.

DEADLIFTS

– Reduce Reps/Loading

– Sub Dumbbells

BURPEES

– Reduce Reps

– 21-15-9-9-15-21 Calorie Row or Bike Erg
“Donny”



21-15-9-9-15-21:

Deadlifts 225 / 155 lb

Burpees

*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Extra credit (Checkmark)

Power Clean one rep max! (Add to your PRs)

Handstand Walk + Echo Bike

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

On the 3:00 x 5 Rounds:

Handstand Walk

Max Echo Bike Calories

Round 1: 100ft. Handstand Walk

Round 2: 80ft. Handstand Walk

Round 3: 60ft. Handstand Walk

Round 4: 40ft. Handstand Walk

Round 5: 20ft. Handstand Walk

Pressing Accessory



[For Time]:

21-15-9:

Strict Ring Dips

Dumbbell Floor Press 70 / 50 lb’s

Push-ups On Dumbbells