1/13/21

CrossFit GonzStrong – CrossFit

Control Alt Delete (AMRAP – Reps)

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50 / 35 lb)

40 Air Squats

15/12 echo bike (or 200m run or 20/15 cal row)

Modifications

ALTERNATING DUMBBELL SNATCHES

– 75/55 Barbell Power Snatches

– Box Jumps

CALORIE BIKE

– 20/15 Calorie Row

– 15/12 Calorie Assault or Echo Bike

– 15/12 Calorie Air Run

– 200m Run
Stimulus

– Conditioning Category: Sprint

– Very light and manageable weight today – with each round unbroken.

– Aiming to complete rounds by the 3:30 mark, allowing *at least* 1:30 of rest before the next interval.

– Our score will be the slowest of our 4 rounds.

Strategy

BIG TAKEWAYS

– Steady on the snatches. Good breaths here.

– Smooth, fast, and fair air squats. Be sure to get the hips below the knees in the bottom, and open up the hips fully at the top.

– Fast pace on the bike.

Modifications

ALTERNATING DUMBBELL SNATCHES

– 75/55 Barbell Power Snatches

– Box Jumps

CALORIE BIKE

– 20/15 Calorie Row

– 15/12 Calorie Assault or Echo Bike

– 15/12 Calorie Air Run

– 200m Run

Metcon (AMRAP – Reps)

Stamina Conditioning

Ascending Ladder for 7:00:

3-6-9-12-15-18-21…

Unbroken Wallballs 20 / 14 lb

Continue to climb by (3) reps per round until the 7:00 cap is reached.
Stimulus

– Males will throw to a 10 foot target. Females will throw to a 9 foot target.

– Score will be total number of reps completed in the 7 minute window.

Strategy

BIG TAKEAWAYS

– Keep control your breathing throughout.

– Try to focus on a strong drive out of the bottom of the squat while keeping your feet connected to the ground. Jumping spikes the heart rate and fatigues the legs more quickly.

Modifications

– Goblet Squats

– Dual Dumbbell Front Squats

– Squat Jumps