5/4/21

3
May

5/4/21

CrossFit GonzStrong – CrossFit

Back squat waves (Weight)

Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.

Stimulus

All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 7 Reps

Set 2 – 5 Reps

Set 3 – 3 Reps

Wave #2

Set 4 – 7 Reps

Set 5 – 5 Reps

Set 6 – 3 Reps

Wave #3

Set 7 – 7 Reps

Set 8 – 5 Reps

Set 9 – 3 Reps
Stimulus

– Percentages building slightly from last week.

All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 7 Reps @ 68%

Set 2 – 5 Reps @ 73%

Set 3 – 3 Reps @ 78%

Wave #2

Set 4 – 7 Reps @ 73%

Set 5 – 5 Reps @ 78%

Set 6 – 3 Reps @ 83%

Wave #3

Set 7 – 7 Reps @ 77%

Set 8 – 5 Reps @ 83%

Set 9 – 3 Reps @ 88%

Clear the air (AMRAP – Rounds and Reps)

“Clear the Air”

AMRAP 13:

40 Air Squats

300m/250m Row (400/300 run)

20 Power Snatches 75 / 55 lb
Stimulus

– Conditioning Category: Threshold

– The barbell should feel light. We are looking for a weight you could complete 20+ power snatches unbroken if you had to.

– Score: Rounds + Reps. Every meter = 1 rep.

Strategy

THE BIG TAKEAWAYS

1. Steady pace on the air squats.

2. Try to keep your strokes per minute 30 or below. We want to be ready to hit big sets on the barbell as soon as we get off the rower. A lower stroke rate will allow you to keep your heart rate under control before getting onto the barbell.

3. Shoot for 2-3 sets on the power snatches. Focus on dropping the hips each rep when bringing the barbell to the floor. Often times athetes keep the legs too straight on the way down which causes the low back to get super jacked up.

Modifications

300M/250M ROW

– 250m Run

– 600m/450m Bike (Any)

– 250m/125m Ski

– 25 x 10m Shuttles

POWER SNATCHES

– Hang Power Snatches

– Single Dumbbell Snatches

– Double Dumbbell Snatches

– Kettlebell Swings