Wednesday

25
Aug

Wednesday

CrossFit GonzStrong – CrossFit

Warm-up

De-Load Week

Metcon

Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of “Kelly”:

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)
STIMULUS DESCRIPTION:

We last completed this longer workout on 7.30.19

Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower

The workout flows like this:

50/35 Calorie Row

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

50/35 Calorie Row

WALLBALLS

Choose a weight that you are capable of moving for 50+ unbroken reps when fresh

Men throw to 10 feet

Women throw to 9 feet

BOX JUMPS

These are regular box jumps, so we’re looking to stand to full extension on top of the box

Jump up to the box for “RX”

In training, we recommend stepping down or jumping down over “rebounding” box jumps

SUBS

RUN

-500 Meter Row

-25/18 Calorie Echo Bike

ROW

-40/30 Calorie Echo Bike

Body Armor

Metcon (Weight)

Body Armor

3 Sets: 8 Barbell Strict Presses

3 Sets: 12 Weighted Ring Dips

3 Sets: 16 Weighted Glute Bridges

Rest as needed between sets.
The workout will flow by doing all 3 sets of the strict press first, followed by all 3 sets of the weighted ring dips and finishing with the final 3 sets of the weighted glute bridges.

Use the same weight across for all sets.