CrossFit – Wed, Dec 7
CrossFit GonzStrong – CrossFit
Push press on 8-3-8-3-8 (Weight)
Push Press
https://ctstorageprod.blob.core.windows.net/videos-movements/Push Presses.mp4
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 83% 120LB
Set 2: 8 Reps @ 63% 91LB
Set 3: 3 Reps @ 83%
Set 4: 8 Reps @ 63%
Set 5: 3 Reps @ 83%
Set 6: 8 Reps @ 63%
*All Percentages Based Off 1RM Push Press
Back Squat 7-5-3 (Weight)
Back Squat
On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%
*All Percentages Based Off 1RM Back Squat
Jackhammer (Time)
“Jackhammer”
2 Rounds For Time:
1,000 Meter Run
50 Thrusters 45 / 35 lb
30 Chest to Bar Pull-ups
Time Cap: 20 Minutes
– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout.
– Run: Should be completed in less than 6:00 each round.
– Thrusters: Should feel SUPER light. Reps should be completed in less than 3:00 each round.
– Chest To Bar: Should be completed in less than 2:00 each round.
– Score: Total time it takes to complete the workout. If capped add 1 second for every missed rep.
– Athletes should run at a pace that allows them to push the thrusters and pull-ups.
– If you are going to break up the barbell, let’s make sure your breaks are short. Count 5-7 seconds in your head then get right back to work. Athletes should be able hold on for big unbroken sets of 10 or more.
– As soon as you finish the thrusters, let’s get the hands on the pull-up bar as quickly as possible. Same as the thrusters, let’s be sure our breaks are short. Count 7-15 seconds in your head then get right back up.
1,000 METER RUN
– Reduce Distance
– 1,250m Row
– 1,000m Ski
– 2,500m Bike
– 750m Air Run
THURSTERS
– Reduce Loading
– Sub Dumbbell(s)
– Wallballs
CHEST TO BAR PULL-UPS
– Reduce Reps
– Pull-Ups
– Banded Chest To Bar
– Ring Rows
– Alternating Dumbbell Plank Rows
Extra credit (Checkmark)
D-Ball + Strict Handstand Push-up
For Time [Partition However]:
30 D-Ball To Shoulder 150 / 100 lb
30 Deficit Strict Handstand Push-ups (2″/1″)
Time Cap: 10 Minutes
Row Intervals
Every 2 Minutes x 9 Sets:
Set 1-4-7: 400/350 Meter Row @ 2K Pace + 8 Seconds
Set 2-5-8: 400/350 Meter Row @ 2K Pace + 4 Seconds
Set 3-6-9: 400/350 Meter Row @ 2K Pace
REFER TO 2K ON 11/16/22