5/25/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Bench Press

4-2-4-2-4-2

Rest As Needed Between Sets.
Stimulus

Your calculated percentage

All percentages based on 5RM Bench Press:

4 Reps @ 80%

2 Reps @ 95%

4 Reps @ 80%

2 Reps @ 100%

4 Reps @ 80%

2 Reps @ 105%

#dead (AMRAP – Rounds and Reps)

“#dead”

AMRAP 15:

10 Deadlifts 225 / 155 lb

10 Double Dumbbell Push Presses 50 / 35 lb

10/7 Calorie Assault Bike
Stimulus

– Conditioning Category: Threshold

– The barbell should be a weight that you could complete 15+ deadlifts unbroken when fresh.

– The dumbbells should be a weight you could complete 15+ push presses unbroken when fresh.

– Score; Rounds + Reps

Strategy

THE BIG TAKEAWAYS

1. Aim for 1-2 sets on the deadlifts and push presses.

2. Pace the bike in a way that will allow you to hold on for big sets on the deadlifts and push presses.

3. Try to find a steady pace throughout this workout. No need to sprint through any station.

10/7 CALORIE ASSAULT BIKE

– 10/7 Cal Echo Bike

– 10/7 Air Run

– 10/7 Cal Ski

– 14/10 Cal Bike Erg or Row

– 100m Run

Metcon (Weight)

Extra Credit

Deadlifts

5-4-3-2-1 Reps

Start at 70% of your 1RM and build steadily from there.
Stimulus

– As the reps decrease, look to build in weight

– Complete your set of 5 at 70% of your 1RM and gradually build to a heavy single for the day

– These sets are intended to be completed unbroken

– Rest as needed between sets