4/19/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Back Squat Benchmark

5-Rep Max
Stimulus

– Aiming to find a baseline in which we will build upon throughout this cycle.

– A good place to shoot for is roughly 80% of your current 1RM back squat.

– Record your heaviest successful set of 5 reps.

Movement Prep

Your calculated percentages

Warm-Up Sets:

10 x Empty Barbell Reps

5 x 60%

2 x 70%

2 x 75%

1-2 x 80%

New Benchmark Metcon (Time)

“Deviled Leggs”

5 Rounds For Time:

25′ Single Dumbbell Front Rack Walking Lunge

25 Wallballs 20 / 14 lb

25′ Single Dumbbell Front Rack Walking Lunge

10 Single Arm Devil Presses

Dumbbell – 50 / 35 lb
Stimulus

– Conditioning Category: Threshold

– The handle of the dumbbell is either in your hand or resting on your shoulder. Always keep one hand in contact with the dumbbell. Alternate legs on the lunges but no standard on which shoulder you hold the dumbbell on.

– Alternate hands every rep on the single arm devil presses.

Strategy

THE BIG TAKEAWAYS

1. Controlled pace on the lunges. Catch your breathe and take your time.

2. Shoot for big sets on the wallballs (1-3 sets).

3. Steady pace on the single arm devil presses. Fastest way to switch hands is on the way down from overhead (similar to a dumbbell power snatch).

4. There are lots of transitions in this workout so let’s have some urgency moving from station to station.

Modifications

SINGLE DUMBBELL FRONT RACK WALKING LUNGE

– 8 Single Dumbbell Step Back Lunges

– 8 Bodyweight Step Back Lunges

– 25′ Barbell Front Rack Walking Lunges 95 / 65 lb

– 8 Front Rack Step Back Lunges 95 / 65 lb

SINGLE ARM DEVIL PRESSES

– Burpee Broad Jumps

– 1 Burpee + 1 Kettlebell Swing