CrossFit – Wed, Jan 25

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Front Squat



On the 2:30 x 6 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

*All Percentages Based Off 1RM Front Squat

Bane (Time)

“Bane”



For Time (20 Minute Cap):

40 Handstand Push-ups

20 Ring Muscle-ups

10 Rounds of “Macho Man” 155 / 105 lb

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

– Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace while grinding through gymnastics and barbell reps.

– HSPU: Can be kipping or strict. Reps should take less than 5:00.

– RMU: Reps should take less than 6:00.

– “Macho Man”: Barbell loading should not exceed 65% of your 1RM push jerk. The 10 rounds should take less than 10:00.

– Score: Total time

– Break the HSPU in a way that will allow for quick breaks. Either a big set followed by smaller sets, sets of 10, or sets of 5-7 reps works really well.

– Similar to the HSPU, we want to break the muscle-ups in a way that will allow for quick breaks. Typically, one bigger set followed be smaller sets, or small sets (like 3-5 reps at a time) works well for athletes.

– “Macho Man” rounds are typically not completed unbroken unless the workout calls for it. The most common strategy is to complete the first 2 power cleans as singles, take a big breath, complete the last power clean and hold on to complete the rest of the complex unbroken. This help keep the heart rate under control.

– It is going to be easy to lose time between sets/reps in this workout as each movement requires a good bit of effort. Let’s be intentional with our breaks and try to make them as short as possible.

HSPU

– Reduce Reps

– Use Riser(s)

– Time Cap At 5:00

– Double Dumbbell Push Presses

– Pike Push-Ups

– Push-Ups

RING MUSCLE-UPS

– Reduce Reps

– Time Cap At 6:00

– Bar Muscle-Ups

– Ring Dips

– Burpee C2B or Pull-Ups

“MACHO MAN”

– Reduce Loading

– Sub Dumbbells

Metcon (Checkmark)

Extra

Power Clean



7 Unbroken Sets For Time:

4 Reps @ 60% 1RM 96LB

*Percentage Based Off 1RM Power Clean

Deficit Handstand Push-ups



5 Sets For Total Height:

5 Deficit Handstand Push-ups

Shuttle + Carry + Echo



On the 3:00 x 5 Rounds:

210ft. Shuttle Sprint (7 x 30ft.)

180ft. Farmers Carry (6 x 30ft.)

15/12 Calorie Echo Bike

Dumbbells: 70 / 50 lb’s