CrossFit – Wed, Jun 28
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CrossFit GonzStrong – CrossFit
Front squats 531 max (Weight)
Front Squat
Set 1: 5 Front Squats @ 50%
Set 2: 3 Front Squats @ 60%
Set 3: 1 Front Squat @ 70%
Set 4: Max Front Squats @ 75%
Rest 1-2 Minutes Between Sets
The rotator (AMRAP – Rounds and Reps)
“The Rotator”
AMRAP 12:
9 Front Squats 75 / 55 lb
6 Handstand Push-ups
30 Double Unders
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. With small amounts of reps and lighter front squats, we can expect to complete 8 or more rounds in this 12 minute AMRAP.
– Front Squats: Loading should not exceed 45% of your 1RM front squat. Reps should be completed unbroken each round and take 30s or less to complete. Barbell should come from the floor.
– HSPU: Kipping or strict reps will be allowed here. Reps should be completed in 1-2 sets and should take 30s or less to complete each round.
– Double Unders: Reps should take 30s or less to complete each round.
– Score: Rounds + Reps
– Let’s aim to complete the front squats in unbroken sets of 9 each round. We do not need to cycle our squat quickly. This can be a place to catch the breath a bit.
– If we have the capacity to go unbroken on the HSPU, let’s do it. If we know that going unbroken is going to impact our shoulders for the double unders, let’s take 1 break right from the start or as soon as the shoulders start feeling fatigued.
– Aim for unbroken double unders each round. 1 quick break here is okay as long as we get right back to work in 5s or less.
FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
– 12 Air Squats
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Press
– Push-Ups
DOUBLE UNDERS
– Reduce Reps
– 30s Time Cap
– 45 Single Unders
– 30 Plate Hops
– 30s Effort On Any Machine
Extra 6/28/23 (Checkmark)
Strict Press
Heavy Set of 5
Power Play
3 Rounds For Total Time:
40/30 Calorie Ski Erg
200 Meter Sled Push (Empty)
Rest 3 Minutes Between Rounds.
Gymnastics Conditioning
For Time:
30 Box Jumps + 60% Max Ring Muscle-ups
25 Box Jumps + 50% Max Bar Muscle-ups
20 Box Jumps + 40% Max Chest to Bar Pull-ups
Box: (30″/24″)