CrossFit – Wed, Apr 19
CrossFit GonzStrong – CrossFit
Jerk 10×2 (Weight)
Push Jerk
10 Sets:
2 Push Jerks @ 82%
Rest 1 Minute Between Sets.
Gainesville (Time)
“Gainesville”
For Time (15 Minute Cap):
600 Meter Run
3 Rounds of “Cindy”
15 Push Jerks 185 / 135 lb
3 Rounds of “Cindy”
600 Meter Run
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
– Feel: Athletes should feel they are able to push the runs and rounds of “Cindy” but will feel challenged by the heavy push jerks in the middle.
– Run: Each run should take less than 4:00.
– “Cindy”: Each round of “Cindy” should take less than 1:00.
– Push Jerks: The loading on the barbell should not exceed 70% of your 1RM push jerk. The barbell should be taken from the floor. Reps should take less than 2:00 to complete.
– Score: Total time it takes to complete the workout. If capped, add 1s for each incomplete rep. Every 100m = 1 Rep.
– Let’s try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of “Cindy.”
– Let’s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of “Cindy.”
– The push jerks are going to feel like a bit of a grind. Let’s see if we can grind these out in 3 sets or less.
– The push-ups on the second 3 rounds of “Cindy” are going to feel slightly more challenging. Taking a quick break or 2 may be needed while the arms are feeling fatigued from the push jerks.
– There is nothing left after the second run so let’s push right through to the finish.
600 METER RUN
– Reduce Distance
– 750m Row
– 600m Ski
– 1,500m Bike
– 450m Air Run
PULL-UPS
– Reduce Reps
– Strict Pull-Ups
– Banded Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
AIR SQUATS
– Reduce Reps
PUSH JERKS
– Reduce Reps/Loading
– Sub Dumbbells
Extra 5/19/23 (Checkmark)
Back Squat
6 Sets:
Set 1: 3 Back Squats @ 80%
Set 2: 6 Back Squats @ 70%
Set 3: 2 Back Squats @ 85%
Set 4: 6 Back Squats @ 75%
Set 5: 1 Back Squats @ 90%
Set 6: 6 Back Squats @ 80%
Rest 1-2 Minutes Between Sets.
Wallball Conditioning
3 Rounds For Time:
400 Meter Ski Erg
50-40-30 Wallballs* 20 / 14 lb to 10/9ft.
*Every Break: 200 Meter Ski Erg
Grunt Work
10 Rounds For Time:
5 Strict Ring Dips
3 D-Ball To Shoulder 150 / 100 lb
1 D-Ball Shuttle (25ft. Out + 25ft. Back)