CrossFit – Wed, Dec 21
CrossFit GonzStrong – CrossFit
Push press 5 rep max (Weight)
Push Press
https://ctstorageprod.blob.core.windows.net/videos-movements/Push Presses.mp4
Build To A 5RM
Fortitude (AMRAP – Reps)
Individual wod
“Fortitude”
Alternating On the Minute x 30:
Min 1 – max Calorie Row
Min 2 – max burpees
“Fortitude”
On the Minute x 30:
1 Minute Max Calorie Row
1 Minute Max Burpees
*Score Is Lowest Row + Lowest Burpee Round
– Last time we completed this workout was 2.4.22.
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Athlete Notes: Athletes should choose a number of reps they see themselves being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can play to your strengths.
– Score:Lowest Row + Lowest Burpee Round
– Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.
– We should not aim to bank rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover and stay in control.
– Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!
MAX CALORIE ROW
– Max Cals On Any Other Machine
– Max Shuttle Runs
– Max Box Jump Overs
MAX BURPEES
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Box Jump Overs
Metcon (Checkmark)
Extra
Overhead Squat
On the 2:30 x 6 Sets:
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 78%
Set 3: 1 Rep @ 80%
Set 4: 5 Reps @ 78%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 83%
*All Percentages Based Off 1RM Overhead Squat
Dumbbell Jerks + Strict Ring Dips
AMRAP 2:
30 Double Dumbbell Jerks
Max Strict Ring Dips
Rest 2 Minutes
AMRAP 2:
15 Strict Ring Dips
Max Double Dumbbell Jerks
Dumbbells: 50 / 35 lb’s
Muscular Endurance
5 Unbroken Rounds For Time:
20 Overhead Walking Lunge Steps
20 Overhead Squats
Barbell: 45 / 35 lb