10/1/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Power Snatch
5 Sets:
3 Power Snatches @ 70-75%
Cannoli (Time)
“Cannoli”
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts (185/135)
30 Double Unders
15 Kipping Handstand Push-ups
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
Stimulus
– Conditioning Category: Threshold
– We should choose a weight that we can complete in no more than 2 sets during the workout.
– We should choose a handstand push-up variation that we can complete in no more than 2 sets.
– The bike should take us somewhere between 2:30-4 minutes.
Strategy
THE BIG TAKEAWAYS
1. Sustainable pace on the bike. We don’t want to blow up before the meat of the workout begins.
2. A quick break on the deads to get out from under the weight would be useful.
3. Break the handstand push-ups before we need to. A slow or sticky rep here can be very costly with the recovery time needed to get back on the wall.
Modifications
50/35 CALORIE ASSAULT BIKE
– Same Cal Ski Erg
– Same Cal Air Runner
– 65/50 Cal Row
– 65/50 Cal Bike Erg
– 800m Run
DEADLIFT
– Double Dumbbell
– Kettlebell Deadlift
– Reduce Weight
DOUBLE UNDERS
– Line Hops
– 1.5x Single Unders
– 30 Seconds of Practice
HANDSTAND PUSH-UPS
– Dumbbell Push Press
– Use Risers
– Pike Push-Ups