CrossFit – Tue, Jan 3
CrossFit GonzStrong – CrossFit
Hang Power Clean one rep max (Weight)
Hang Power Clean
Build To A 1RM
Metcon (Weight)
Deadlift
On the 3:00 x 4 Sets:
1 Rep @ 88%
*Percentage Based Off 1RM Deadlift
Dominate (AMRAP – Rounds and Reps)
“DomiNATE”
AMRAP 20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Dumbbell Clean & Jerks 70 / 50 lb
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace while grinding through these movements.
– Ring Muscle-Ups: Completed in less than 1:00.
– HSPU: Can be kipping or strict. Completed in less than 1:00.
– Dumbbell C&J: Completed in less than 1:00. Athletes should use 1 dumbbell and alternate arms every rep.
Score: Total rounds + reps.
– The big goal here will be to sustain the same pace throughout the workout by keep rounds consistently around the same time.
– Aim for unbroken sets of muscle-ups. The average rest time between reps/sets is about 15-20s. Over the course of, let’s say, 10 rounds, that’s just over 3 minutes of resting over the course of the whole workout!
– We’ll aim for unbroken sets of HSPU as well, however, 1 break if needed might be a good way to save the shoulders early on.
– Take your time on the clean and jerks. No need to rush here. We want to get right back up on the rings as quickly as possible following your last rep.
RING MUSCLE-UPS
– Reduce Reps
– Strict Banded RMU
– JumpingRMU
– Bar Muscle-Ups
– Chest To Bar
– Pull-Ups
HSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
DUMBBELL CLEAN & JERKS
– Reduce Reps
– Reduce Loading
– Sub Barbell
Metcon (No Measure)
Extra
Echo Bike
https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-seat-height.mp4
For Total Completed Calories:
Minute 1: 3/2 Calorie Echo Bike
Minute 2: 6/4 Calorie Echo Bike
Add 3/2 Calories Each Round Until Failure
Back Accessory
10 Feet Elevated Ring Rows
20 Reverse Hypers
30 Banded Pull Aparts