CrossFit – Wed, Apr 12

11
Apr

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.)