8/2/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
“Chips and Dip”
For Time:
1 Mile Run
60 Alternating Pistols
50 Chest To Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135 / 95 lb)
Stimulus
– Conditioning Category: Pacer
– We should choose a weight that we can move for consistent singles throughout.
– If we can complete 20+ unbroken chest to bar pull-ups, let’s complete this as written. If not, let’s consider reducing the reps or modifying the movement.
– The mile run should take under 10:00
– The pistols should take under 3:00
– The chest to bar pull-ups should take under 3:00
– The burpees should take under 4:00
– The power snatches should take under 5:00
– If any of these windows seem intimating for a specific movement, let’s reduce the reps or time cap that station with the time given above.
– Score: Time
Strategy
THE BIG TAKEAWAYS
1. Back off your pace for the final 200m of the run in order to have the ability to immediately start our pistols when we finish.
2. Find a steady pace on the pistols. A break or 2 along the way to shake out the legs is okay if needed.
3. Aim to complete the chest to bar in 7 sets or less. The more sets we choose, the quicker our breaks need to be. We can easily lose a lot of time on this station so we need to stay focused and push ourselves to have urgency to get back on the bar between sets.
4. Find a steady pace on the burpees. Think “what pace can I hold without needing to stop.”
5. Singles on the power snatches works great. Keep your eyes on the bar and focus on inching toward the finish, one rep at a time.
Modifications
1 MILE RUN
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
– 1,200m Air Runner
ALTERNATING PISTOLS
– Box Pistols
– Alternating Lunges
– Box Step-Ups
BAR-FACING BURPEES
– Bar Lateral Burpees
– Burpees To Target
– Regular Burpees
CHEST TO BAR PULL-UPS
– Chin Over Bar
– Ring Rows
– Bent Over Row
– Banded Strict Pull-Ups
POWER SNATCH
– Sub Dumbbell or Kettlebell
– Power Clean
Metcon (Weight)
Grit Squats – Week 7A
5 Back Squats
4 Back Squats
3 Back Squats
3 Back Squats
3 Back Squats
Stimulus
– No front squats for this session.
– This is to prep us to re-test our 5RM back squat next week.
All percentages based on 5RM Back Squat
5 Back Squats @ 87%
4 Back Squats @ 92%
3 Back Squats @ 97%
3 Back Squats @ 101%
3 Back Squats @ 105%