CrossFit – Tue, May 23

CrossFit GonzStrong – CrossFit

Clean and jerk (Weight)

Clean & Jerk



For Time:

10 Clean & Jerks @ 55%

8 Clean & Jerks @ 63%

6 Clean & Jerks @ 72%

4 Clean & Jerks @ 80%

2 Clean & Jerks @ 88%

Here and there (Time)

“Here and There”

For Time:

800-600-400 Meter Run

40-30-20 Deadlifts 135 / 95 lb

20-15-10 Handstand Push-ups

– Overview: Athletes should move through this workout at their threshold pace. The weight is lighter on the barbell today with the reps being on the higher side.

– Run: The 800m run should take about 4:00, the 600m should take about 3:00, and the 400m should take about 2:00.

– Deadlifts: Loading should not exceed 45% of your 1RM deadlift.

– Handstand Push-Ups: These can be performed with or without a kip. Reps should take no longer than 1:30 in any round.

– Score: Total time

– Pace the run in a way that will allow you to get your hands right on the bar when you come in.

– Aim for sets of 7 or more on the deadlifts. Remember that the smaller the set, the quicker the break!

– Aim for sets of 5 or more on the hspu.

– Quick transitions will be key in this workout.

800-600-400 METER RUN

– Reduce Distance

– 800-600-400m Ski

– 2000-1500-1000m Bike (Any Bike)

– 1000-750-500m Row

– 32-24-16 Shuttle Runs (25ft. Out + 25ft. Back)

DEADLIFTS

– Reduce Reps/Loading

– Sub Dumbbells

– Sub Kettlebells

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Double Dumbbell Push Press

– Push-Ups

Extra 5/23/23 (Checkmark)

Thruster

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

Build To A Heavy Set of 20

Deficit Strict Handstand Push-ups



On the Minute x 10:

5-5-4-4-3-3-2-2-1-1

Grunt Work



3 Rounds For Time:

60ft. Sled Push (Moderate)

30-20-10 Ski Erg Calories

60ft. Sled Push (Moderate)

30-20-10 Chest to Bar Pull-ups