CrossFit – Wed, Mar 22

21
Mar

CrossFit – Wed, Mar 22

CrossFit GonzStrong – CrossFit

Bench press (Weight)

Bench Press



On the 2:00 x 9 Sets:

Set 1: 5 Reps @ 78%

Set 2: 3 Reps @ 81%

Set 3: 1 Rep @ 84%

Set 4: 5 Reps @ 81%

Set 5: 3 Reps @ 84%

Set 6: 1 Rep @ 87%

Set 7: 5 Reps @ 84%

Set 8: 3 Reps @ 87%

Set 9: 1 Rep @ 90%

Albacore (Time)

“Albacore”



For Time:

800 Meter Row

80 GHD Sit-ups

500 Meter Row

50 Push-ups

300 Meter Row

30 Toes to Bar

Time Cap: 20 Minutes
– Conditioning Category: Threshold. Athletes should move through this workout at their maximal sustainable pace.

– Row: The 800m row should take less than 4:00. The 500m row should take less than 2:30. The 300m row should take less than 2:00.

– GHDSU: Should be completed in less than 4:00.

– Push-Ups: Should be completed in less than 4:00.

– Toes To Bar: Should be completed in less than 4:00.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

– Pace the rows in a way that will allow you to push the other 3 movements. Somewhere around your 2k time trial pace or slightly slower than that is a great place to be.

– Settle into a steady pace on the GHDSU. Taking breaks as needed can be helpful to keep your sets and pace consistent.

– Our strategy on the push-ups will depend on our capacity. One bigger set followed by some smaller sets or quick small sets right from the start, are both great options for this one.

– Similar to the push-ups, our strategy on the toes to bar willdepend on our capacity. Keep in mind the shoulders, midline, and grip will be feeling fatigued at the end of this workout. Expect to need more breaks than usual here. Quick small sets are a great way to finish out this workout.

800-500-300 METER ROW

– 650-400-250m Ski

– 1600-1000-600m Bike (Any)

– 650-400-250m Run

– 500-300-200m Air Run

GHDSU

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

PUSH-UPS

– Reduce Reps

– Elevate Hands

– Knee Push-Ups

– Dumbbell Bench Press

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– V-Ups

– Sit-Ups

Extra 3/22/23 (Checkmark)

Bar Muscle-ups



[Part 1]

Max Bar Muscle-Ups In 1:00

[Part 2]

For Time:

15-12-9 Shuttle Runs

75-60-45% Max Reps (Part 1)

Power Play



5 Rounds For Time:

18/15 Calorie Echo Bike*

25 Unbroken Wallballs 20 / 14 lb to 10/9ft.

*Bike Must Be Completed Under 60 Seconds

*Add 1 Wallball For Every Second Over

Grunt Work



A) Max Effort D-Ball Hold 150 / 100 lb

B) Max Effort Hang From Pull-up Bar

C) Max Effort Ring Support Hold (Top)