CrossFit – Tue, Jun 20
CrossFit GonzStrong – CrossFit
Bench Press (Weight)
Bench Press
4 Sets:
12 Bench Press @ 70% 1RM
Rest 1-2 Minutes Between Sets
Reboot (AMRAP – Reps)
“Reboot”
4 Rounds For Total Reps:
2 Minutes Echo Bike Calories / row cals
2 Minutes Max Reps
2 Minutes Rest
Round 1: Power Snatches 95 / 65 lb
Round 2: Box Jump Overs (24″/20″)
Round 3: Handstand Push-ups
Round 4: Calorie Row
– Overview: In this time based workout, athletes will spend 2 minutes on the echo bike followed by 2 minutes of power snatches, box jump overs, hspu, or calories on the rower. After the 4 working minutes are complete, athletes will rest 2 minutes before beginning the next round. This will be a test to see who can stay moving and accumulate the most reps.
– Power Snatches: Loading should not exceed 55% of your 1rm power snatch. Athletes should able to complete touch and go sets throughout.
– Box Jump Overs: Athletes do not need to stand fully on top of the box.
– Handstand Push-Ups: Athletes should mark a 30 inch line that is 10 inches away from the wall. The hands should stay in contact with this line throughout. Reps can be performed with or without a kip.
– Score: Enter total reps (calories + reps) completed each round. Overall score will be the sum total.
– Aim to complete the same number of calories on the bike each round.
– Athletes can aim to bank lots of reps on the power snatches, box jump overs, and potentially the hspu. Athletes will gain the least amount of reps on the rower.
– As a starting point, athletes can aim for 20+ power snatches, 40+ box jump overs, and 24/20+ calories on the rower. The sou reps will depend on your capacity but as a starting point, we can aim for 20+ reps.
– Smaller, quick sets on the power snatches and hspu may be helpful in managing fatigue and the heart rate.
ECHO BIKE
– Assault Bike
– Bike Erg
– Rower
– Ski Erg
– Shuttle Runs
– Air Run
POWER SNATCHES
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
BOX JUMP OVERS
– Reduce Box Height
– Box Jumps
– Box Step-Overs
– 2 Minutes On Any Machine
HSPU
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
CALORIE ROW
– Assault Bike
– Bike Erg
– Ski Erg
– Shuttle Runs
– Air Run
Extra (No Measure)
Grunt Work
4 Rounds For Time:
25 Wallballs 30 / 20 lb to 10/9ft.
100 Meter Famers Carry 70 / 50 lb’s
Sled Conditioning
1 Set:
100 Meter Sled Walk (Heavy)
2 Sets:
100 Meter Sled Push (Moderate)
4 Sets:
100 Meter Sled Sprint (Light)
Rest 1-2 Minutes Between All Sets.