CrossFit – Tue, Nov 22
CrossFit GonzStrong – CrossFit
Front sqt 5,3,1 (Weight)
Front Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/Front Squat.mp4
On the 2:30 x 6 Sets:
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 78%
Set 3: 1 Rep @ 80%
Set 4: 5 Reps @ 78%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 83%
*All Percentages Based Off 1RM Front Squat
Seventh wonder (Time)
“Seventh Wonder”
https://ctstorageprod.blob.core.windows.net/videos-coaching/chest-to-bar-elbows.mp4
7 Rounds For Time:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar
Dumbbells: 50 / 35 lb’s
Time Cap: 21 Minutes
– Conditioning Category: Threshold. Move at a hard, yet sustainable pace. If we do this right, each round will take roughly the same amount of time.
– Front Squats: Dumbbells can be rested on the shoulders but hands should remain in contact with the handles of the dumbbells. Reps should be completed in less than 45 seconds.
– Chest To Bar Pull-Ups: Athletes should be able to complete reps in less than 45 seconds each round.
– Push Press: Athletes MUST push press the dumbbells. Push jerks would be considered “no reps” or a scaled version of this movement. Reps should be complete in less than 45 seconds each round.
– Toes To Bar: Athletes should be able to complete reps in less than 45 seconds each round.
– Score: Total time it takes to complete the workout.
Extra credit (Checkmark)
Push Press
https://ctstorageprod.blob.core.windows.net/videos-movements/Push Presses.mp4
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 78% 113LB
Set 2: 10 Reps @ 58% 84LB
Set 3: 3 Reps @ 78% 113LB
Set 4: 10 Reps @ 58% 84LB
Set 5: 3 Reps @ 78% 113LB
Set 6: 10 Reps @ 58% 84LB
*All Percentages Based Off 1RM Push Press
Bike Erg + Lunge
https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-erg-damper.mp4
[On the 0:00]
38/30 Calorie Bike Erg
150ft. Double Dumbbell Suitcase Lunge
[On the 5:00]
38/30 Calorie Bike Erg
100ft. Double Dumbbell Front Rack Lunge
[On the 10:00]
38/30 Calorie Bike Erg
50ft. Double Dumbbell Overhead Lunge
Dumbbells: 70 / 50 lb’s
Pulling x Grip Accessory
https://ctstorageprod.blob.core.windows.net/videos-coaching/d-ball-hold.mp4
3-4 Rounds For Quality:
15 Banded Strict Chest to Bar Pull-ups
30 Second Plate Pinch
60 Second D-Ball Bear Hug Hold
Rest As Needed Between Sets.