07/08/2020

CrossFit GonzStrong – CrossFit

Warm-up

Capacity Builder

Metcon (9 Rounds for time)

Capacity Builder (07/08/2020)

[On the 0]: 21 Power Cleans (115/85)

[On the 2]: 21 Box Jump Overs (24″”/20″”)

[On the 4]: 21 Front Squats (115/85)

[On the 6]: 21 Power Cleans (115/85)

[On the 8]: 21 Box Jump Overs (24″”/20″”)

[On the 10]: 21 Front Squats (115/85)

[On the 12]: 21 Power Cleans (115/85)

[On the 14]: 21 Box Jump Overs (24″”/20″”)

[On the 16]: 21 Front Squats (115/85)
STIMULUS

DESCRIPTION

With rest built into this capacity builder, look to get outside your comfort zone with big, fast sets

You’ll have 2 minutes to complete each of the 9 stations

After finishing the work, you’ll rest with whatever time remains in the 2 minute window

In order to ensure enough rest and the proper stimulus, cap each window at 1:30

Record the time it takes to complete the 21 reps at each station

Your score will be the sum total of all 9 times

Metcon

“Slumber Party” (Time)

2 Rounds:

20 Push Jerks RX: (115/45) RX+:(135/95)

4 Rounds of “Cindy”

800 Meter Run

1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
STIMULUS

DESCRIPTION

This medium to long range workout combines gymnastics, weightlifting, and monostrucutral components

The mix of movements, while challenging, will allow for minimal rest over the 2 rounds

The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running

The intended time range for this workout is between 15-25 minutes

800 METER RUN:

1000 Meter Row

50/35 Calorie Echo Bike

60 Shuttle Runs [10 Meters]