CrossFit – Wed, Jan 18
CrossFit GonzStrong – CrossFit
Walk the line (Time)
“Walk The Line”
5 Rounds For Time:
9 Chest to Bar Pull-ups
30ft. Dumbbell Walking Lunge
60 Double Unders
30ft. Dumbbell Walking Lunge
Dumbbells: 50 / 35 lb’s
Time Cap: 18 Minutes
– Conditioning Category: Threshold. Athletes should aim to hold their maximal sustainable pace throughout.
– Chest To Bar: Should be completed in less than 1:00.
– Lunges: Athletes should mark a 30ft. section. Both feet should begin behind the start line. Both feet should finish fully beyond the finish line. Perform with 2 dumbbells down by the sides taking breaks as needed. 30ft. should take less than 30s to complete.
– Double Unders: Should be completed in less than 1:30.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep. A fully completed 30ft. section = 1 rep.
– Aim for 1-2 sets on the pull-ups.
– Aim for unbroken lunge efforts for as long as possible. If needed, 1 quick break is okay as long as it is under 10s just to shake out the arms.
– If we need to break somewhere, let’s break on the double unders. These breaks tend to be less than 7 seconds and are easy to hold yourself accountable on vs. on the pull-up bar or dumbbells.
– Quick transitions here will be key.
CHEST TO BAR
– Reduce Reps
– Banded
– Chin Over Bar Pull-Ups
– Strict Pull-Ups
– Alternating Dumbbell Plank Rows
DUMBBELL LUNGES
– Reduce Loading
– Sub Kettlebells
– Barbell Front Rack Walking Lunge
– 8 Lunges In Place
DOUBLE UNDERS
– Reduce Reps
– 1:30 Time Cap
– 90 Single Unders
– 1:00 Effort On Any Machine
Metcon (Weight)
Strict Press
On the 2:30 x 6 Sets:
2-3 Strict Press (78-88%)
*Percentage Based Off 1RM Strict Press
Metcon (Checkmark)
Extra
Push Press
Build To 3RM
Echo Bike + Box Jump Over
30-20-10 [10 Minute Cap]:
Echo Bike Calories
Box Jump Overs (All The Way)
Box: (24″/20″)
Gymnastics Accessory
5 Rounds For Time [20 Minute Cap]:
30 Single Leg Squats
6 Wall Walks
30 Second L-Sit (Parallette)