6/28/21
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
“Jack of All Trades”
AMRAP 15:
2,000/1,600 Meter Row (1 mile run) (4 kilometers on bike)
40 Thrusters 115 / 85 lb
Time Remaining: Max Bar Muscle-ups
Stimulus
– Conditioning Category: Threshold
– Getting a chance to see where our bar muscle-ups are under fatigue from cardio and weightlifting
– Enter max reps completed as your score
– You should have at least 2 minutes to complete muscle-ups
– Adjust reps/weight needed to accomplish this
– All age groups will get a chance to practice bar muscle-ups today (with them being at the end, you still get an effective workout even if there aren’t a lot of reps in the tank)
– Choose a moderate barbell weight that you can complete for at least sets of 8-10 during the workout
Strategy
THE BIG TAKEAWAYS
1. Smooth on the rower to start. The goal is to get to the thrusters ready to attack.
2. Steady sets will likely be the best plan of attack through these thrusters. Think something like 4×10 or 5×8 to get to 40 reps.
3. Big sets aren’t as important as time spent between sets. Even if these are triples, doubles, or singles, look to spend little time on the ground as you accumulate as many reps as you can.
Modifications
ROW
– 1 Mile Run
– 4,000/3,200 Meter Bike (Any)
Metcon (No Measure)
Extra credit
20 minutes on a machine
Metcon (No Measure)
Extra credit
Interval Conditioning
Every 2:00 x 4 Rounds:
15 Box Jump Overs (30″/24″)
50′ Double Kettlebell Front Rack Walking Lunge @kettlebell (53/35)