CrossFit – Tue, Jun 13
CrossFit GonzStrong – CrossFit
Captain Crunch (AMRAP – Reps)
“Captain Crunch”
AMRAP 4:
3 Rounds of “DT” 95 / 65 lb
Max Calorie Row
Rest 4 Minutes
AMRAP 4:
2 Rounds of “DT” 135 / 95 lb
Max Calorie Row
Rest 4 Minutes
AMRAP 4:
1 Round of “DT” 155 / 105 lb
Max Calorie Row
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– “DT” is traditionally broken up by doing 11 deadlifts, drop the bar, 1 deadlift into 8 hang power cleans, drop the bar, 1 hang power clean into 6 unbroken push jerks.
– With the first 2 barbells being lighter that our traditional “DT” weight (155 / 105 lb, we can try to push for some bigger sets than usual. Maybe holding on for unbroken rounds could be a good challenge or maybe just simply taking 1 break on the hang power cleans to save the grip could be an option.
– When we get to the rower, let’s take the first 30s to ramp up our speed. From there, settle into a fast, steady, and sustainable pace.
“DT”
– Reduce Loading
– Reduce Reps (9-6-3)
– Sub Dumbbells
– Sub Kettlebells
ROW
– Ski
– Bike
– Air Run
– Shuttle Run
– Overview: In this interval style workout, athletes will buy-in with round(s) of “DT.” In the remaining time, they’ll accumulate as many calories as possible on the rower. The weights will increase each round while the number of rounds will decrease. Can you go unbroken on every round of “DT”?
– “DT” Rounds: Loading on the last barbell should not exceed 65% of your 1RM push jerk. Let’s be sure that the loading of each round allows for unbroken push jerks every round. Each round should take 90s or less.
– Row: The monitor should be set to zero before beginning to pull each AMRAP.
– Score: Total calories completed in each AMRAP.
Extra 6/13/23 (Checkmark)
Hang Power Clean
Build To A Heavy Set of 9
Grunt Work
4 Rounds For Time:
30 GHD Sit-ups
30-60-90-120ft. Handstand Walk
100 Meter Farmers Carry 50 / 35 lb’s
Echo Bike Conditioning
4 Sets For Total Calories:
30 Seconds Work, 30 Seconds Rest
60 Seconds Work, 30 Seconds Rest
90 Seconds Work, 30 Seconds Rest
Push Jerk
3 Sets For Time:
2k Echo Bike
6 Push Jerks @ 78% of 1RM 129LB
Rest 1-2 Minutes Between Sets.