CrossFit – Tue, Feb 7
CrossFit GonzStrong – CrossFit
Deadlift build to one heavy rep (Weight)
Deadlift
Build To A Heavy Single
Metcon (Time)
“Individual Quarterfinals 21.1”
3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders
[After 3 Rounds, Rest 1 Minute]
3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders
Dumbbells: 50 / 35 lb’s
Time Cap: 10 Minutes
– This workout was completed on 4.9.21 for individual quarterfinal athletes only.
– Conditioning Category: Sprint. Athletes will move as quickly as possible through each part of this workout.
– Strict HSPU: Should take less than :45s each round.
– DB Movements: Complete both movements with 2 dumbbells. Reps should be able to be completed in 1-2 sets in less than :45s.
– Double Unders: Reps should take less than 1:00 to complete each round.
– Kipping HSPU: Should take less than :45s each round.
– Total time it takes to complete the workout (including rest). If capped, add 1s for every missed rep.
– The separator in this workout is the handstand push-ups. Treat these as if you are doing 30 strict handstand push-ups for time, resting 1:00 and then doing 30 kipping handstand push-ups for time. 1-2 sets each round is a great goal to have however, if you feel a sticky rep approaching, let’s break before we get there.
– We can cycle the dumbbell hang power cleans in 2 ways. The hang muscle clean is a great way to speed up the movement but will require a higher demand on the shoulders. The traditional hang power clean is a little bit slower but may be more sustainable.
– Recover on the double unders. Stay relaxed in the grip and breathe.
– There are a lot of transitions in this workout, let’s make them smooth and neatly set the jump rope each round.
– We need to shoot for 3-4 minutes on each part to finish this workout. This is going to be TIGHT for many athletes.
STRICT HSPU
– Reduce Reps
– Use Riser(s)
– Push-Ups
DB HANG CLEANS
– Reduce Loading/Reps
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 75 Single Unders
– 40s On Any Machine
KIPPING HSPU
– Reduce Reps
– Use Riser(s)
– Burpees
DB SHOULDER TO OVERHEAD
– Reduce Loading/Reps
– Single Dumbbell
– Sub Kettlebells
– Sub Barbell
Metcon (Checkmark)
Extra
Chest to Bar Pull-ups
Max Unbroken Chest to Bar Pull-ups
Bike Erg Intervals
10 Rounds:
1:40 Max Meters
:20 Seconds Rest
Round 1: Damper 10
Round 2: Damper 9
Round 3: Damper 8
…
Round 10: Damper 1
Accessory Work
On the 5:00 x 3 Sets:
Max Unbroken Bench Press 135 / 95 lb
300-ft. D-Ball Bear Hug Carry 150 / 100 lb