CrossFit – Wed, Jan 11
CrossFit GonzStrong – CrossFit
Over head squats one rep max (Weight)
OH squats build to a one rep max
Lost in sauce (AMRAP – Reps)
“Lost In The Sauce”
AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups
Barbell: 135 / 95 lb
– Conditioning Category: High Threshold. Athletes will move at the higher end of their maximal sustainable pace.
– Row: Should be completed in less than 2:00.
– Overhead Squats: The weight will stay the same across but the reps will decrease slightly each AMRAP. Loading should not exceed 65% of your 1RM overhead squat. Reps should be completed in 1-2 sets in less than 1:00 each round.
– HSPU: Can be kipping or strict. Athletes should have just under 1:00 to accumulate as many reps as they can.
– Score: Enter HSPU reps completed each AMRAP only.
– Athletes should row at a pace that is slightly faster than something they are typically comfortable with. Your pace here should not come at the expense of your overhead squat sets.
– Hold onto bar for 1-2 sets each round. If your cadence is on the slower side, take 1 break just after the halfway point to shake out the arms.
– Chip away at the HSPU however you see fit in the remaining time.
400 METER ROW
– Reduce Distance
– 400m Run
– 300m Ski
– 800m Bike (Any)
– 30 x 10m Shuttle Runs
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
HSPU
– Use Riser
– Pike Push-Ups
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
Metcon (Checkmark)
Extra
Legless Rope Climb Benchmark
For Time:
5 Legless Rope Climbs (15ft.)
Run Intervals
https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4
3 Rounds For Time:
200 Meter Run
Rest 1 Minute
400 Meter Run
Rest 2 Minutes
600 Meter Run
Rest 3 Minutes
Empty Barbell Accessory
For Time:
100 Front Rack Box Step-ups (24″/20″)
On the Minute [Starting at 0:00]:
10 Strict Press
Barbell: 45 / 35 lb