CrossFit – Wed, May 24

CrossFit GonzStrong – CrossFit

Front squats 5-3-1 (Weight)

Front Squat



Set 1: 5 Front Squats @ 67%

Set 2: 3 Front Squats @ 76%

Set 3: 1 Front Squat @ 85%

Set 4: 5 Front Squats @ 70%

Set 5: 3 Front Squats @ 79%

Set 6: 1 Front Squat @ 88%

Rest 1-2 Minutes Between Sets

Bench press heavy set of 10 (Weight)

Bench Press



Build To A Heavy Set of 10

Doubtfire (Time)

“Doubtfire”

2 Rounds For Time:

125 Double Unders

750/600 Meter Row

50 Wallballs 20 / 14 lb to 10/9ft

– Overview: Athletes will find that they can push the pace a bit here in this 2 rounder. The big separators will be the wallballs and/or double unders.

– Double Unders: Reps should be completed in less than 2:00.

– Row: Athletes should be able to complete the row in less than 3:30.

– Wallballs: Athletes should be able to complete each round in sets of 7 or more. Reps should take less than 3:00.

– Score: Total time

– Let’s make the first focus this workout on the wallballs. Let’s challenge ourselves to hold on for some bigger sets here.

– The next focus should be on the double unders. Let’s see if we can get these done in 3 sets or less.

– The thing that matters the least here is our row pace. A couple seconds faster on the row could mean an extra break on the ball. let’s be smart about our pacing so that we can lean into our wallball and double under sets.

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 1:30 Effort On Any Machine

750/600 METER ROW

– Reduce Meters

– 4:00 Time Cap

– 700/500m Ski

– 1500/1200m Bike

– 500m Run

– 400m Air Run

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– 75 Air Squats

Extra 5/24/23 (Checkmark)

Gymnastics Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-muscle-ups.mp4

Every 3 Minutes x 5 Sets:

2 Minutes Max Calorie Echo Bike

1 Unbroken Set of Ring Muscle-ups