CrossFit – Wed, Feb 15

CrossFit GonzStrong – CrossFit

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
– Conditioning Category: Sprinty Threshold + Lift. Athletes will move at the highest end of their maximal sustainable pace in part 1. After, they’ll hit a heavy lift.

– Row: Should be completed in less than 4:30.

– Thrusters: Should be completed in less than 4:00. Loading should not exceed 40% of your 1RM thruster.

– Pull-Ups: Should be completed in less than 3:00.

– Front Squat: As soon as you finish “Jackie,” you’ll begin building to your heavy set of 5. The same bar you use for the workout will be the bar you load for the lift. You MAY squat clean and count it as your first front squat rep. Log this score on the next screen.

– Score: Total time it takes to complete the workout. Log your front squat on the next screen.

1,000 METER ROW

– Reduce Distance

– 4:30 Time Cap

– 800m Ski

– 2000m Bike

– 800m Run

– 600m Air Run

THRUSTERS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Wallballs

PULL-UPS

– Reduce Reps

– Banded Pull-Ups

– Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

Metcon (Weight)

Front Squat



Record Heavy Set of 5 Here

Metcon (Checkmark)

Extra

Cardio Intervals



AMRAP 2 [Until 150/120 Ski Erg Calories]:

15/12 Calorie Echo Bike

Max Calorie Ski Erg

Rest 1:00 Between AMRAPs

[Time Cap: 30 Minutes]

Skill Conditioning



10 Rounds For Time:

1 Rope Climb (15ft.)

25ft. Handstand Walk

125ft. Shuttle Run

Time Cap: 20 Minutes

Core Cashout

5 Giant Sets:

50 Second Weighted Plank

300ft. Farmers Carry

10 Single Leg Hip Thrusts (Each)

Rest As Needed After Each Set.