3/3/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Front Squat Complex
5 Sets:
1 Tempo Pausing Front Squat
1 Pausing Front Squat
2 Front Squats
Stimulus
Your calculated percentages
Percentages based on 1RM Front Squat
Set 1 – 55%
Set 2 – 60%
Set 3 – 65%
Sets 4-5 – 65-75%
– Positioning is the focus today.
– 1st Rep: 5 second negative, 3 second pause in bottom.
– 2nd Rep: 3 second pause in bottom.
– 3rd/4th Reps: Regular speed.
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Whatever’s left (3 Rounds for reps)
“Whatever’s Left”
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
12 Thrusters 95 / 65 lb
12 Toes to Bar
Rest 5:00
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
9 Thrusters 115 / 85 lb
9 Chest To Bar Pull-Ups
Rest 5:00
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
6 Thrusters 135 / 95 lb
6 Bar Muscle-Ups
Stimulus
– Conditioning Category: Sprint
– Weight #1 – Light. One we could complete 21+ reps unbroken when fresh.
– Weight #2 – Moderate. One we could complete 15+ reps unbroken when fresh.
– Weight #3 – Moderate-Heavy. One we could complete 9+ reps unbroken when fresh.
– Looking for 1-2 sets on the barbell each round.
– The row “”buy-in”” should take roughly 2:00 leaving about 3:00 for our scored portion of each AMRAP.
– 3 Scores: Rounds + Reps on each. Sum total of all rounds and reps will be our overall score.
Strategy
THE BIG TAKEAWAYS
1. A fast row in the beginning may get us off the rower faster, but only by a few seconds. No need to win the row in this one.
2. Aim for 1-2 sets on the barbell.
3. Break up the gymnastics in order to go for those bigger sets on the bar.
4. Challenge yourself to chalk less than usual. Those 10 second chalk breaks add up in such short windows of time!
Modifications
500/400M ROW
– 1,000/800m Any Bike
– 500/400m Run
– 400/300m Ski
THRUSTERS
– Reduce Weights
– Double Dumbbell
– Single Dumbbell
– Odd Object
TOES TO BAR
– Knees To Chest
– Toes To As High As Possible
– 1/2 Reps Of Strict Toes To Bar
– V-Ups
– GHD Sit-Ups
– Weighted Sit-Ups
CHEST TO BAR PULL-UPS
– Banded Chest To Bar Pull-Ups
– 1/2 Reps Of Strict Chest To Bar Pull-Ups
– 1/2 Reps Of Strict Pull-Ups
– Chin Over Bar Pull-Ups
– Alternating Dumbbell Plank Rows
BAR MUSCLE-UPS
– Banded Bar Muscle-Ups
– Chest To Bar Pull-Ups
– Jumping Bar Muscle-Ups
– Ring Muscle-Ups
– Chin Over Bar Pull-Ups
– Double Dumbbell Snatches
– Single Dumbbell Snatches