CrossFit – Wed, Apr 12
CrossFit GonzStrong – CrossFit
Bench press (Weight)
Bench Press
6 Sets:
8 Bench Press @ 75%
Rest 1-2 Minutes Between Sets.
Front squat (Weight)
Front Squat
On The Minute x 10:
2 Front Squats @ 65% of 1RM Front Squat
Cinderella (AMRAP – Rounds and Reps)
“Cinderella”
AMRAP 15:
5 Handstand Push-ups
10 Toes to Bar
15 Wallballs 20 / 14 lb to 10/9ft.
– Feel: This workout should feel cyclical. Athletes should be able to stay moving for the entire 15 minutes without getting stuck at any one station.
– HSPU: Reps can be performed with or without a kip. Reps should take less than 20s to complete each round.
– Toes To Bar: Reps should be completed in less than 40s.
– Wallballs: Reps should be completed in less than 1:00.
– Score: Total rounds + reps
– Aim for 1-2 sets on every movement.
– Whatever your break up strategy is in round 1, we want to make sure it’s something that is sustainable throughout the entire 15 minutes.
– Focus on fast transitions here as there will be lots of these over the course of the workout.
HSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Pike Push-Ups
– Burpees
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Weighted Sit-Ups
– Sit-Ups
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters
– Empty Barbell Thrusters
– Air Squats
Metcon (Checkmark)
Bike Erg Intervals
10 Rounds:
2 Minutes On
1 Minute Off
Grunt Work
For Time:
40 Box Jump Overs (30″/24″)
20 D-Ball To Shoulder 150 / 100 lb
10 D-Ball Carry Lengths (25ft.)