CrossFit – Wed, Apr 19

18
Apr

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)