2/3/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Hang Cluster Ladder
On the 1:30 x 6 Sets:
Set 1 – 10 Chest To Bar Pull-Ups + 3 Hang Clusters
Set 2 – 10 Chest To Bar Pull-Ups + 3 Hang Clusters
Set 3 – 10 Chest To Bar Pull-Ups + 2 Hang Clusters
Set 4 – 10 Chest To Bar Pull-Ups + 2 Hang Clusters
Set 5 – 10 Chest To Bar Pull-Ups + 1 Hang Cluster
Set 6 – 10 Chest To Bar Pull-Ups + 1 Hang Cluster
Stimulus
– Pull-ups do not need to be completed unbroken but should be completed within 30s. Reduce reps if needed.
– Score: Record all 6 weights used. Note changes (if any) to your pull-ups in your notes. Your heaviest lift will show on the leaderboard.
Percentages based on 1RM Clean Jerk:
Set 1 – 3 Reps @ 60-65%
Set 2 – 3 Reps @ 65-70%
Set 3 – 2 Reps @ 70-74%
Set 4 – 2 Reps @ 74-78%
Set 5 – 1 Rep @ 78-82%
Set 6 – 1 Rep @ 82-86%
That escalated quickly (Time)
“That Escalated Quickly”
For Time:
3 Rounds:
15 Front Squats
25 Double-Unders
1,000m/800m Row
3 Rounds:
12 Thrusters
25 Double-Unders
1,000m/800m Row
3 Rounds:
9 Hang Clusters
25 Double-Unders
Barbell – 95 / 65 lb
Stimulus
– Conditioning Category: Threshold
– Moderately light barbell today, One that we could complete 25+ unbroken thrusters with, when fresh.
– Looking for a load that is light enough for 1-2 sets on each round of each movement.
– If still working on double unders, cap practice at 30 seconds or use one of the modifications below.
– Score: Time
Strategy
THE BIG TAKEAWAYS
1. Let’s go big on the barbell today. Something like 8-7 on the front squats, 7-5 on the thrusters, and 5-4 on the clusters would work really well.
2. Focus on relaxing the arms and controlling the breath on the double unders.
3. On the rows, let’s be mindful of the work ahead. Move at a pace that allows you to stick to your break up strategy on the barbell.
Modifications
FRONT SQUAT | THURSTERS | CLUSTERS
– Double Dumbbell
– Double Kettlebell
– Reduce Weight
– Odd Object
DOUBLE UNDERS
– 30 Seconds Of Practice
– Line Hops
– 40 Single Unders
1,000/800 METER ROW
– 800m Run
– 2,000/1,600m Bike
– 800m/600m Ski Erg
– 20 Burpees + 50 Jump Squats
HOME GYM
3 Rounds x AMRAP 4:
24 Dumbbell Facing Burpees
24 Alternating Dumbbell Snatches
24 Single Dumbbell Thrusters (Switch Every 6 Reps)
Rest 4 Minutes Between Rounds