7/6/21

5
Jul

7/6/21

CrossFit GonzStrong – CrossFit

Metcon (10 Rounds for time)

“Alter Ego”

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run
Stimulus

– Conditioning Category: Sprint

– In this interval style workout, we’ll alternate between the row and run for 10 rounds (5 on each) aiming to bank some rest between by pushing the pace.

– Athletes should aim to complete the work each round in about 2 minutes, leaving 1 minute to rest before the next interval begins.

– Score: Enter all 10 split times with your overall score being the sum total.

Metcon (No Measure)

Split Jerk Technique

3 Sets:

1 Pausing Split Jerk (2 Seconds In Dip & Catch)

1 Split Jerk

Rest As Needed Between Sets

Split Jerk

On the Minute x 5:

1 Split Jerk

Gymnastics Conditioning

AMRAP 5:

Strict Handstand Push-ups

[On the Minute: 7 Toes to Bar]

Rest 2 Minutes

AMRAP 3:

Max Distance Handstand Walk (5′ Increments)

[On the Minute: 7 Toes to Bar]