Saturday

CrossFit GonzStrong – CrossFit

Warm-up

Capacity Builder

Metcon (5 Rounds for distance)

5 Rounds:

[AMRAP 1:30]:

15/12 Calorie Row

Max Distance Handstand Walk

Rest 30 Seconds Between Rounds

Metcon (5 Rounds for reps)

5 Rounds, Not For Time:

40% Max Ring Muscle-ups

200 Meter Run Recovery Between Sets

Metcon

“Ladybug” (Time)

3 Rounds For Time:

1 Round of “Kelly”

1 Round of “Helen”
STIMULUS DESCRIPTION:

Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts

1 Round of “Kelly”:

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24/20)

1 Round of “Helen”:

400 Meter Run

21 Kettlebell Swings (53/35) (Kilos: 24/16)

12 Pull-ups

This is a longer, balanced piece that includes gymnastics, weightlifting, and cardio

The intended time range here is between 20-30 minutes

BOX JUMPS:

These are regular box jumps, so we’ll stand to full extension at the top of each rep

Jump up to the box to complete this station as prescribed

While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when in training to avoid injury

WALLBALLS:

Choose a weight that you can complete for 50+ reps unbroken when fresh

Men throw to a 10 foot target

Women throw to a 9 foot target

KETTLEBELL SWINGS:

Choose a load that you can complete with 1 break max within the workout

These are full swings, finishing all the way overhead

PULL-UPS:

If you have 21+ kipping pull-ups unbroken when fresh, let’s complete this station as written

If you’re not quite there, reduce reps or choose a variation from “subs”

SUBS

400 METER RUN:

500 Meter Row

25/18 Calorie Echo Bike

30 Shuttle Runs [10 Meters]

PULL-UPS:

Reduce Reps

Banded Pull-ups

Strict Pull-ups (7)

Ring Rows

Jumping Pull-ups