Tuesday
CrossFit GonzStrong – CrossFit
Warm-up
Warm-up (No Measure)
Gymnastic Skill
7 Minutes For Practice:
5 Strict Chest to Bar Pull-ups
25′ Handstand Walk
5 Strict Toes to Bar
25′ Handstand Walk
STIMULUS DESCRIPTION:
Move through these 7 minutes with quality in mind over speed
Since it is for quality, there is no need to score rounds + reps
Record any notes on the 7 minutes of work in the notes section
STRICT MOVEMENTS
If you have over 10+ reps unbroken when fresh, keep the number at 5
If you’re under 10, consider dropping the reps to 3 or choosing a variation from “subs”
Break these up as needed to prioritize good movement
HANDSTAND WALK
If you have 50 feet unbroken when fresh, complete the 25′ increments as written
If you’re not quite there, reduce the distance or choose a variation from “subs”
SUBS
STRICT CHEST TO BAR
-Reduce Reps
-Banded Strict Chest to Bars
-Strict Pull-ups
-Ring Rows
STRICT TOES TO BAR
-Reduce Reps
-Feet as High as Possible
-10 Toe Raises
HANDSTAND WALK
-Reduce Distance
-30 Second of Practice (For 25′)
-30 Seconds Handstand Weight Shifting
-30 Seconds Box Shoulder Taps
Gymnastics
Gymnastic Capacity (6 Rounds for reps)
[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 2 Minutes
[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Bar Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Bar Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Bar Muscle-ups
STIMULUS DESCRIPTION:
You’ll have 90 seconds to work each round
After completing the listed number of bar-facing burpees, you’ll complete max ring muscle-ups in the time remaining
Record your ring muscle-ups for each round, as your score will be total reps after the 6 sets
Note that the third rest station is 2 minutes instead of 1 minute
RING MUSCLE-UPS:
No matter where you are with ring muscle-ups, this is a great opportunity to practice the movement
The time caps allow you to work on the skill each round
If you have “some” ring muscle-ups, look to complete them
If you don’t have any yet, see “subs” for more options
BAR-FACING BURPEES:
We’ll set up a bar for this station to standardize the movement
Face the bar in the bottom of the burpee so you are perpendicular
You can jump up or step up off the floor
Jump over the bar with two feet for “RX”
SUBS
RING MUSCLE-UPS
-Practice For Time Remaining
-Jumping Ring Muscle-ups
-Banded Strict Ring Muscle-up Drill
Metcon
Goodie Bag (Time)
For Time:
800 Meter Run
50/35 Calorie Row (RX) or 50/35 Calorie Echo Bike (RX+)
40 Toes to Bar
200 Meter DB Run (50/30) RX or (60/40) RX+
40 DB Box Step-ups (50/30) (24″/20″) RX or (60/40) (24″/20″) RX+
50/35 Calorie Row (RX) or 50/35 Calorie Echo Bike (RX+)
800 Meter Run
***30 min Time Cap (If Capped put 30 min for score and number of reps completed in notes. (1 calorie = 1 rep. Run = 1 Rep)
SUBS
TOES TO BAR
-Reduce Reps
-Knees to Elbows, Chest, or Waist
-Feet as High as Possible
-Toe Raises
Dumbell RUN
-400 Meter Regular Run
Dumbell BOX STEP-UPS
-No weight Step ups