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.