1/20/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Stamina Conditioning
On the 2:00 x 5 Rounds:
35% Max Bar Muscle-ups
6 Back Squats
Build in weight on the back squats each round.
Stimulus
Bar Muscle-ups – of Max Bar Muscle-ups
Set 1 – 70%
Set 2 – 73%
Set 3 – 76%
Sets 4-5 – 76-85%
– Building to a heavy 6 reps on the back squat – but not a max.
– Final two sets are by feel. Increase if things feel great, but we *are not* allowed to miss reps here. Keep it as a true “heavy”.
– Take all reps from the rack.
Modifications
BAR MUSCLE-UPS
– Banded Bar Muscle-Ups
– Chest To Bar Pull-Ups
– Strict Chest To Bar Pull-Ups
– Double Dumbbell Snatches
6 BACK SQUATS
– 6-12 Double Dumbbell Front Squats
– 12 Double Dumbbell Step-Back Lunges
Metcon (3 Rounds for reps)
“Cho To-Go”
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP “Macho Man” 135 / 95 lb
Rest 5 Minutes
AMRAP 5:
30/24 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP “Macho Man” 155 / 105 lb
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP “Macho Man” 185 / 135 lb
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
Stimulus
– Conditioning Category: Threshold
– Interval 1 Barbell – Moderate load. One we can cycle for 15+ CJ unbroken when fresh.
– Interval 2 Barbell – Moderately heavy load. One we can cycle for 9+ CJ unbroken when fresh.
– Interval 3 Barbell – Heavy load. One we can cycle for 3+ CJ unbroken when fresh.
– Stimulus is to get to the barbell with *at least* 1.5 minutes to go in each interval. The buy-in is intended to be challenging, but the heart of the workout is the barbell.
Strategy
BIG TAKEAWAYS
– Rower: 5-7 hard, fast pulls at the start of each interval then settle. Keep your stroke rate down but leg drive STRONG. Think 30 strokes per minute or under.
– Box Jump Overs: Steady pace. We want to be ready to ATTACK the barbell.
– “Macho Man” Rounds: 2 single power cleans + 1 more power into an unbroken 3 front squats + 3 push jerks is the typical break up strategy we see. Have a “just start” mentality at the beginning of each “Macho Man” complex knowing that the first two cleans will be there. Take a couple breaths, then pick up the bar and COMMIT to holding onto the bar for the rest of the complex.
– See if you can get a similar score on each round with the reps on the row and box jump overs decreasing, while the weights will be increasing.
Metcon (No Measure)
Extra credit
Body Armor
3 Giant Sets:
25 GHD Sit-Ups
10 Dumbbell Bench Presses
Max Strict Pull-Ups
Rest 2:00 Between Sets.