Tuesday
CrossFit GonzStrong – CrossFit
Warm-up
Gymnastics
Gymnastic Capacity (10 Rounds for reps)
On the Minute x 5:
25 Double Unders
Max Strict Handstand Push-ups
Directly Into…
On the Minute x 5:
25 Double Unders
Max Kipping Handstand Push-ups
STIMULUS DESCRIPTION:
This gymnastics piece will begin with a strict gymnastics press and then change to a kipping press.
Our goal here is to be able to do sets of at least 5-10 each minute. See “”Subs”” below if this is unattainable.
With the double unders beginning each minute, we will have a slightly elevated heart rate and shoulder burn to start each set.
You should probably stop your max set with about 10 seconds left each minute to prepare yourself for the next round.
Your score will be the total number of Handstand Push-ups completed across the 10 rounds.
SUBS
STRICT HANDSTAND PUSH-UPS
*Build the floor up to reduce the range of motion
*Dual Dumbbell Strict Press
KIPPING HANDSTAND PUSH-UPS
*Build the floor up to reduce the range of motion.
*Dual Dumbbell Push Press
Metcon
Charlie Brown (2 Rounds for time)
On the 15:00 x 2 Rounds:
800 Meter Run
50/35 Calorie Echo Bike
40/30 Calorie Row
200 Meter Slam Ball Run (50/35)
STIMULUS DESCRIPTION:
You’ll complete the 4 listed stations for time and rest with whatever time remains in the 15 minute window
Record your times for both rounds, as your score will be the slower of the 2
Each effort should take between 8-12 minutes to complete
This gives you at least 3 minutes to recover between sets
See further down the page for movement subs
SUBS
RUN
1,000 Meter Row
40/30 Calorie Echo Bike
BIKE
1,000 Meter Row
800 Meter Run
ROW
Increase Weighted Run to 800 Meters
Increase Opening Run to 1,200 Meters
Increase Echo Bike to 75/50 Calories