1/6/21

5
Jan

1/6/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Overhead Squat Positioning

5 Sets:

1 Pausing Overhead Squat (10s in bottom)
Stimulus

Your calculated percentages

All percentages based on 1RM Snatch:

Set 1 –

Set 2 –

Sets 3+4+5 – Build to a heavy for the day.

– Dialing in positioning today.

– Find the bottom of our *active* squat.

– That is, everything is firing and we are working for our best possible position here.

– What it is not, is a loose position, where we are sacrificing stability and strength for additional range of motion.

– Visualize ourselves catching a 1RM Snatch here as we sit in the bottom.

Grimace (Time)

“Grimace”

21-15-9:

Overhead Squats (95 / 65 lb)

Toes to Bar

Directly into…

15-12-9

Thrusters (95 / 65 lb)

CTB Pull-Ups
Stimulus

– Conditioning Category: Threshold

– Two couplets with related movement patterns leads to the need to take the bigger picture in mind…. don’t get sucked into the first part.

– Light-to-moderate barbell, and one that we could complete 15+ reps unbroken with when fresh on either movement.

Modifications

OVERHEAD SQUATS

– Reduce Weight

– Front Squats

– Single DB Overhead Squats

TOES TO BAR

– Knees to Elbow

– Leg Raises

– V-Ups

– Weighted Abmat Sit-Ups

– Abmat Sit-Ups

THRUSTERS

– Sub Dumbbells/Kettlebells

– Goblet Jump Squats

CHEST TO BAR PULL-UPS

– Chin Over Bar

– Banded Strict Chest to Bar Pull-Ups

– 2x Reps Ring Rows

– 2x Reps Bent Over Rows

Metcon (No Measure)

Extra Credit

Extra Strength Stamina

5 Rounds:

5 Deadlifts (75%)

5 Bench Press (75%)