CrossFit – Tue, Feb 14
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Bench Press
On the 3:00 x 5 Sets:
5 Bench Press
– Athletes should aim to lift heavier weights across all 5 sets. This can be the same weight or a build across the sets.
– Use a spotter or keep the bar unclipped for safety.
– Score: Enter all 5 weights used. Your overall score will be the sum total of all weights.
Hang gliding (AMRAP – Rounds and Reps)
“Hang Gliding”
AMRAP 20:
4 Dumbbell Hang Power Snatches (Each Arm)
6 Toes to Bar
24 Double Unders
Dumbbell: 50 / 35 lb
– Conditioning Category: Threshold. Athletes should aim to move at their maximal sustainable pace throughout.
– Dumbbell Hang Snatches: Perform 4 reps on one arm before switching to the other arm and completing 4 reps. Reps should be completed in 30 seconds or less.
– Toes To Bar: Reps should be completed in 45 seconds or less.
– Double Unders: Reps should be completed in 45 seconds or less.
– Score: Total Rounds + Reps.
– In the Open, we typically see some form of a cyclical workout. Here we have a low number of reps each round and we are looking at finishing 10+ rounds. Pacing appropriately will be key.
– Aim for unbroken hang snatches. Your cycle speed can be adjusted as needed based on how you are feeling.
– Aim for 1-2 sets of toes to bar. Choose a break up strategy that you can maintain throughout the entire 20 minute workout.
– See if you can go unbroken on the double unders.
– With lots of transitions, let’s be intentional about moving from movement to movement.
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings
– Sub Barbell
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 36 Single Unders
– 45s Time Cap
– 45s Effort On Any Machine
Metcon (Checkmark)
Extra
Squat Snatch
On the 1:30 x 10 Sets:
3-3-3-2-2-2-1-1-1-1
*Start Around 65%Build 78LB
Power Play
https://ctstorageprod.blob.core.windows.net/videos-coaching/bar-facing-burpee-turn.mp4
5 Sets:
1:00 Max Power Snatches 75 / 55 lb
1:00 Max Bar-Facing Burpees
Rest 2:00 Between Sets.
Burnouts
4 Sets:
Max Unbroken Double Dumbbell Bench 70 / 50 lb’s
100 Meter Sandbag Carry 150 / 100 lb
45 Seconds L-Sit
Time Cap: 20 Minutes