CrossFit – Wed, Jun 14
CrossFit GonzStrong – CrossFit
Front squats @ 68% (AMRAP – Reps)
Front Squat
Set 1: 5 Front Squats @ 55%
Set 2: 5 Front Squats @ 63%
Set 3: 10 Front Squats @ 68%
Set 4: 10 Front Squats @ 68%
Set 5: Max Front Squats @ 68%
Rest 1-2 Minutes Between Sets.
Point break (AMRAP – Reps)
“Point Break”
AMRAP 3 x 4 Rounds:
75 Double Unders
15 Dumbbell Thrusters 50 / 35 lb’s
Max Gymnastics Reps
Rest 1 Minute Between Rounds.
Chest to Bars: 1 Point
Bar Muscle-ups: 2 Points
Ring Muscle-ups: 3 Points
– Overview: In this interval style workout, athletes will buy into each AMRAP with 75 double unders and 15 dumbbell thrusters. In the remaining time they will accumulate as many gymnastics reps as they can. Athletes will be rewarded based on the difficulty of the gymnastics.
– Gymnastics Reps: Athletes can switch what type of gymnastics movement they are doing at any time. If you do 5 ring muscle-ups (15 points), 5 bar muscle-ups (10 points), and 5 chest to bar (5 points), you score for that AMRAP would be 30.
– Double Unders: Less than 1:15 to complete.
– Thrusters: Less than 1:00 to complete. Performed with a pair of dumbbells. Reps should be completed in 1-2 sets each round.
– Score: Enter reps (points) accumulated each round. Overall score will be the sum total.
– Let’s aim for unbroken double unders to begin each round.
– If we can hang on for unbroken thrusters, let’s do it in order to maximize our time for the gymnastics. 2 sets works great if you are worried about how the dumbbells may affect your gymnastics.
– The gymnastics will depend on your ability but let’s see if we can hop up and get at least 1 set of ring muscle-ups each round, even if that means only doing 1! From there, we can move to the pull-up bar and get what we can there.
DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– 1.5x Single Unders
– Plate Hops
– 60s Effort On Any Machine
DUMBBELL THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Kettlebells
– Sub Barbell
– Single Dumbbell Thrusters
– 2 x Air Squats
RING MUSCLE-UPS
– Strict
– Bar Muscle-Ups
– Jumping Ring Muscle-Ups
– Banded Bar Muscle-Ups
– Ring Dips
– Bar Dips
– Chest To Bar Pull-ups
– Double Dumbbell Devil’s Presses
BAR MUSCLE-UPS
– Banded BMU
– Jumping BMU
– Chest To Bar Pull-Ups
– Pull-ups
– Double Dumbbell Devils Presses
CHEST TO BAR PULL-UPS
– Banded
– Strict
– Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
Extra 9/14/23 (Checkmark)
Power Play
3 Rounds For Time:
200 Meter Sled Push (Light)
20 Burpee Box Jump Overs (24″/20″)
Grunt Work
5 Rounds For Time:
120ft. D-Ball Carry 150 / 100 lb
9 Dumbbell Bench Press 70 / 50 lb’s
6 D-Ball Over Shoulder 150 / 100 lb