CrossFit – Tue, Mar 21

CrossFit GonzStrong – CrossFit

Clean n jerk build to 1 heavy single (Weight)

Clean & Jerk



Build to Heavy Single For The Day

Kinda (Time)

“Kinda”

10-9-8-7-6-5-4-3-2-1:

Deadlifts 225 / 155 lb

Dumbbell Hang Power Cleans 50 / 35 lb’s

Strict Handstand Push-ups

Time Cap: 20 Minutes

– Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace while grinding through these movements.

– Deadlifts: Loading should not exceed 65% of you 1RM deadlift.

– Dumbbell Hang Power Cleans: Should be performed with 2 dumbbells and can be swung in between the legs or outside legs.

– Strict HSPU: Athletes should be able to complete 7 or more reps unbroken when fresh in order to complete reps as prescribed.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

– Let’s plan our strategy around the strict handstand push-ups.

– If we are confident we can complete the HSPU unbroken, we can be more aggressive on the barbell and dumbbells. Maybe shooting for unbroken sets or 1 break on the earlier rounds.

– If we know we’ll need to break up the HSPU a bit, we should be a bit more conservative on the barbell and dumbbells. Maybe going for 2-3 sets on the earlier rounds and 1 break on the later rounds.

– Let’s really try to make our transitions smooth and consistent.

DEADLIFTS

– Reduce Loading

– Sub Dumbbells

DUMBBELL HANG POWER CLEANS

– Reduce Loading

– Sub Barbell

– Sub Kettlebells

STRICT HSPU

– Use Riser

– Sub Dumbbell Strict Presses

– Sub Pike Push-Ups

– Sub Push-Ups

Metcon (Checkmark)

Clean & Jerk Cycling

On the 2:30 x 5 Sets:

Set 1: 1 Squat Clean + 5 Push Jerks

Set 2: 2 Squat Cleans + 4 Push Jerks

Set 3: 3 Squat Cleans + 3 Push Jerks

Set 4: 4 Squat Cleans + 2 Push Jerks

Set 5: 5 Squat Cleans + 1 Push Jerk

*Performed Between 75-85% of Heavy Single

*Use The Same Weight Across All Sets

Handstand Walk Conditioning



AMRAP 3 x 5 Rounds:

Round 1: 100ft. Handstand Walk + Max Calorie Bike

Round 2: 80ft. Handstand Walk + Max Calorie Bike

Round 3: 60ft. Handstand Walk + Max Calorie Bike

Round 4: 40ft. Handstand Walk + Max Calorie Bike

Round 5: 20ft. Handstand Walk + Max Calorie Bike

Running Intervals

https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4

3 Rounds For Time:

600 Meter Run, Rest 1 Minute

400 Meter Run, Rest 1 Minute

200 Meter Run, Rest 1 Minute