CrossFit – Tue, Jan 10
CrossFit GonzStrong – CrossFit
Deadlift 3 rep max (Weight)
Deadlift
Build To A 3RM
Metcon (AMRAP – Rounds and Reps)
“Marston”
AMRAP 20:
1 Deadlift (405 / 285 lb)
10 Toes To Bar
15 Bar-Facing Burpees
– Repeat from 1.9.21
– Conditioning Category: Pacer. Pacing will be an important factor in this workout.
– Deadlifts: The barbell should be heavy but should not cause the athlete to compromise their form. Loading should not exceed 80% of your 1RM deadlift.
– Toes To Bar: Should be completed in 1-2 sets each round. Reps should take less than 1:30.
– Bar-Facing Burpees: Athletes should jump over the bar. Reps should take less than 2:00.
– Score: Total Rounds + Reps.
– Aim for 1-2 sets on the TTB
– Pace the burpees to minimize the transition time between your last burpee and your deadlift.
– Take a couple breaths and get into a really good setup position before lifting the bar each round.
– Remember that slow is smooth and smooth is fast. This is a long workout. It is better to be more conservative with your pacing than you want to be in this workout.
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
– Sub Kettlebells
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– 10 GHDSU
– 15 Sit-Ups
BAR FACING BURPEES
– Reduce Reps
– Burpee + Step-Over The Bar
– Regular Burpees
Metcon (No Measure)
Extra
Skill Conditioning Benchmark
5 Rounds For Time [15 Minute Cap]:
20/16 Calorie Echo Bike*
50 Unbroken Double Unders
*Must Be Completed Under 1 Minute
Ski Erg Intervals
[For Time]:
3-6-9-12-15-18-21-24-27-30:
Ski Erg Calories
Kettlebell Swings 70 / 53 lb
Posterior Chain Accessory
4 Sets For Quality:
30 Second GHD Hip Extension Hold
20 Alternating Dumbbell Plank Row (10 Each Side)
10 Barbell Hip Thrusts