3/8/21
CrossFit GonzStrong – CrossFit
All over again (Time)
“All Over Again”
3 Rounds for Time:
30 Overhead Squats 115 / 85 lb
25 Kipping Handstand Deficit Handstand Pushups (3″/2″)
20 Single Dumbbell Hang Clean and Jerks 70 / 50 lb
15 Bar Muscle-Ups
Strategy
THE BIG TAKEAWAYS
1. Best to break the Overhead Squats to keep us fresh for the handstand push-ups.
2. Relax our grip throughout whenever possible to save forearms.
3. Pace the first round to settle into the rest of the workout.
Modifications
OVERHEAD SQUATS
– Front Squats
– Goblet Squats
– Single DB/KB Overhead Squats
KIPPING HANDSTAND PUSH-UPS
– Use Riser
– Dual Dumbbell Push Press
– Box Handstand Push-Ups
– Standard Push-Ups
SINGLE DUMBBELL HANG CLEAN AND JERKS
– Kettlebell Swings
– Barbell Hang Clean and Jerks
BAR MUSCLE-UPS
– Ring Muscle-Ups
– Burpee Pull-Ups
– Renegade Rows
HOME GYM
AMRAP 15:
20 Single Dumbbell Goblet Squats (50/35)
20 Sit-ups
20 Singe Dumbbell Hang Clean and Jerks (50/35)
20 Sit-ups
Metcon (Weight)
Snatch
Your calculated percentages
On the 1:30 x 5 Sets:
1 Power Snatch
1 Squat Snatch
All percentages based on 1RM Snatch:
Set 1 – 60%
Set 2 – 65%
Sets 3+4+5 – 70-80%
Stimulus
– Moderate loading on this complex.
– Reps do not need to be touch and go.
– We should strive for no misses at these loads throughout.