4/20/21

CrossFit GonzStrong – CrossFit

Bench press 5 rep max (Weight)

Bench Press

5-Rep Max
Movement Prep

Warm-Up Sets:

10 x Empty Barbell Reps

5 x 60%

2 x 70%

2 x 75%

1-2 x 80% (Optional)

Metcon (Time)

“Crew Neck”

For Time:

27-21-15-9

Chest To Bar Pull-Ups

Push Jerks 135 / 95 lb

500-400-300-200 or Calorie Row
Stimulus

– Conditioning Category: Threshold

– If we cannot yet complete 15+ chest to bar unbroken, let’s reduce the reps slightly to either 18-15-12-9 or 15-12-9-6 or modify the movement.

– The weight on the barbell should be a moderate weight and something we feel confident we could cycle 15+ push jerks unbroken when fresh.

Strategy

THE BIG TAKEAWAYS

1. Big focus is big sets on the barbell. Shooting for no more than 3 sets on any round.

2. Break the chest to bar early and often. It takes little to no time to hop down and shake it out in comparison to how long it will take to drop the barbell and pick it back up an extra time.

3. Steady pace on the row. Focus on keeping the shoulders down and away from the ears and keeping the grip relaxed. Let the legs do most of the work and let the arms just follow through at the end of each stroke.

Modifications

CHEST TO BAR PULL-UPS

– Strict Chest To Bar (21-15-9-6)

– Chin Over Bar Pull-Ups

– Strict Pull-Ups (21-15-9-6)

– Ring Rows

– Jumping Pull-Ups

– Banded Pull-Ups

CALORIE ROW

– Bike Erg (27-21-15-9)

– Assault Or Echo Bike (21-15-12-6)

– Ski Erg (21-15-12-6)

– Air Run (21-15-12-6)

– Run (500m-400m-300m-200m)

– Burpees