CrossFit GonzStrong – CrossFit
Metcon (5 Rounds for weight)
Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
Our day begins with some good unilateral strength work.
Choose weights that allow for full control through the full range of motion.
Don’t slam your knee into the ground.
We want to complete all the reps on one side before beginning the other side.
BACK RACK REVERSE LUNGES
We should be able to keep a vertical torso throughout the entire movement.
If our torso cannot stay upright throughout the movement, we’ve gone too heavy today.
When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
Take your lunge steps straight back so you don’t have a “tight rope” type of lunge.
The front leg should be doing most of the work after the back leg gives the initial push off the floor.
21 Savage (Time)
75/50 Calorie ECHO Bike
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
The expected time range for this piece is between 8-15 minutes
DOUBLE DUMBBELL HANG CLUSTERS
This will be the most challenging dumbbell movement based on the large range of motion
That being said, let’s choose our weight for all 3 dumbbell movements based on this station
This should be a load that allows you to complete the set of 21 hang clusters in 2 sets when fresh
The hang cluster is also known as the “hang squat clean thruster”
You can swing the bells inside or outside of the legs for the clean portion of the movement
After squatting and driving the weight overhead, there is no re-bend of the knees
DOUBLE DUMBBELL FRONT SQUATS
To keep these as front squats, we’ll say that you can hold the bells however you’d like as long as the front bells are on the front half of the body
DOUBLE DUMBBELL PUSH PRESS
Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead
90/60 Calorie Row
1,200 Meter Run