7/5/21

CrossFit GonzStrong – CrossFit

Ride like the wind (Time)

“Ride Like The Wind”

10 Rounds for Time:

5 Squat Cleans (155 / 105 lb)

10/7 Calorie Echo Bike

20 Minute Time Cap

Squat Clean [Until the 25:00]

[Until the 25:00 On Running Clock]

Build to Heavy Single
Stimulus

– Conditioning Category: Threshold

– In this 10 round leg burner, let’s challenge ourselves to have close to even splits per round. This will require us to be smart about our pacing.

– We’ll complete a full round to get a feel for timing in our practice round.

 – The weight on the barbell should be something you could complete in small sets or steady singles throughout the workout

– After completion of this piece, you’ll have until the 25:00 on the clock to build to a heavy single squat clean

– For that reason, let’s cap this piece at 20 minutes (2 minute rounds)

Strategy

THE BIG TAKEAWAYS

1. We can approach this workout in 1 of 2 ways: cycle the barbell and recover on the bike OR quick singles on the barbell and push the bike.

2. No matter what approach you take, let’s treat the first 3 rounds as the buy-in, the middle 4-5 rounds as the actual workout, and the final 2-3 rounds as the home stretch. Aim to ramp up your pace in the first 3 rounds, settle for the next 4-5 rounds, and leave a little in the tank to have a little kick at the end for the last 2-3 rounds.

3. If cycling the bar, you could do unbroken sets of 5, 3 unbroken reps + 2 single reps, or 3 unbroken reps + 2 unbroken reps.

4. If going with singles, keep the eyes on the bar and be ready to get set for the next rep as soon as the bar settles.

Modifications

SQUAT CLEANS

– Reduce Load

– Power Cleans

– Double Dumbbell or Kettlebell

10/7 CALORIE ASSAULT BIKE

– Equal Calorie Assault Bike, Air Runner or Ski Erg

– 14/10 Calorie Bike Erg

– 14/10 Calorie Row

– 150 Meter Run

Metcon (Weight)

Squat Clean [Until the 25:00]

[Until the 25:00 On Running Clock]

Build to Heavy Single
Stimulus

– Whenever you finish “Ride Like The Wind”, you’ll have until the 25 minute mark on the running clock to build to a heavy single squat clean

– Enter heaviest load lifted as your score