CrossFit – Tue, Jan 17
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Power Clean
6 Unbroken Sets For Time:
5 Reps @ 55% 1RM 88LB
*Percentage Based Off 1RM Power Clean
Metcon (Weight)
Deadlift
On the 3:00 x 3 Sets:
5 Reps @ 83% 237LB
*Percentage Based Off 1RM Deadlift
Head over heels (AMRAP – Reps)
“Head Over Heels”
AMRAP 5:
Max Toes to Bar
On the Minute [Starting @ 0:00]:
9 Deadlifts
Rest 2 Minutes
AMRAP 5:
Max Handstand Push-ups
On the Minute [Starting @ 0:00]:
9 Deadlifts
Barbell: 185 / 135 lb
– Conditioning Category: Grindy Threshold. Athletes will grind through deadlift reps on the minute while maintaining their maximal sustainable pace on the gymnastics.
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take less than 30s.
– Toes To Bar: Athletes should be able to get at least 7 reps each minute.
– HSPU: These can be kipping or strict reps. Athletes should be able to get at least 7 reps each minute.
– Score: Enter reps completed each AMRAP. Overall score will be the sum total.
– Aim for 1-2 sets on the deadlifts every minute.
– How we break up the TTB will depend on our capacity. If these tend to break down pretty quickly, let’s go with small sets right from the start. If out TTB are pretty strong, let’s hold on for some bigger sets here.
– Same as the TTB, the HSPU will depend on our capacity. Start with small sets if needed or bang out some big ones while you’re fresh.
– It’s good to set a goal for each minute so we can chase a number. Even if our break up strategy shifts on the fly, we at least know how many reps we want to get.
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Weighted Sit-Ups
– Sit-Ups
DEADLIFTS
– Reduce Loading/Reps
– Sub Dumbbells
– Sub Kettlebells
HSPU
– Use Riser
– Pike Push-Ups
– Push-Ups
– Double Dumbbell Push Presses
Metcon (Checkmark)
Extra
Push-up + Sandbag Carry
5 Rounds For Time [15 Minute Cap]:
20 Hand Release Push-ups
100-80-60-40-20 Sandbag Carry (Yards)
D-Ball: 150 / 100 lb
Row Intervals
4 Sets:
Minute 1: 15/12 Calorie Row
Minute 2: 18/14 Calorie Row
Minute 3: 21/16 Calorie Row
Minute 4: Max Calorie Row
Minute 5: Rest