CrossFit – Wed, Apr 5

CrossFit GonzStrong – CrossFit

Strict Press (Weight)

Strict Press



4 Sets:

12 Strict Press @ 60% 69LB

Rest 1-2 Minutes Between Sets.

Blitzen (Time)

“Blitzen”



5 Rounds For Time:

20/15 Calorie Row

10 Thrusters 115 / 85 lb

– This is a repeat workout from 1/15/21. There have been slight modifications made to age group tracks.

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.

– Row: Should take less than 1:30 to complete each round.

– Thrusters: Loading should not exceed 65% of your 1Rm thruster. Barbell should come from the floor.

– Score: Total time it takes to complete the workout.

– Push the thrusters. Let’s aim for unbroken sets here.

– Pace the row. Let’s row at a pace that’s going to allow us to push the thrusters.

– Let’s try to make aggressive transitions back to the rower. Get it started quickly even if we aren’t at our workout pace for a few pulls.

20/15 CALORIE ROW

– Reduce Cals

– 15/12 Cal Assault or Echo Bike

– 15/12 Cal Ski Erg

– 20/15 Cal Bike Erg

– 250m Run

– 200m Air Runner

THRUSTERS

– Reduce Loading/Reps

– Front Squats

– Push Presses

– Sub Dumbbells

Extra 4/4/23 (Checkmark)

extra:

Thruster

Build To A Heavy Set of 3

Grunt Work

For Time [Partition However]:

120 GHD Sit-ups

60 Handstand Push-ups

30 Front Rack Step-ups (20″)

Kettlebells: 53 / 35 lb’s

Grunt Work

For Time [Partition However]:

120 GHD Sit-ups

60 Handstand Push-ups

30 Front Rack Step-ups (20″)

Kettlebells: 53 / 35 lb’s

Cardio Conditioning



3 Rounds For Time:

30/24 Calorie Bike Erg

15 Shuttle Runs

Rest 3 Minutes Between Rounds.