10/1/21

30
Sep

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