8/30/21
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Bait & Switch”
AMRAP 20:
2 Ring Muscle-ups
4 Power Snatches 135 / 95 lb
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15 min mark)
500 Meter Row or 400 m run
Stimulus
– Conditoning Category: Pacer
– The 500m row should take less than 2:20 each time we need to hop back on. If needed, reduce the distance.
– The muscle-ups should be completed unbroken each round. If needed, reduce to 1 rep or modify the movement.
– The snatches should be at a weight where we can maintain steady singles throughout the workout.
– Each full round should take between 1-2 minutes.
– Only the rounds and reps of the muscle-ups, snatches, and box jump overs will count towards our score.
– Score: Rounds + Reps
FLOW
– The workout will begin with a 500m row before athletes can begin to work on the triplet of muscle-ups, snatches, and box jump overs.
– Every 5:00, athletes will return to the rower to complete another 500m.
Strategy
– With the row taking up between 7-9 minutes of the workout, we will be left with about 12 minutes (give or take) to accumulate reps of the triplet for our score. With this in mind, we need to work diligently. Focus on quick transitions and find a “cruise control” pace as you work through your triplet rounds.
– We want to recover a bit on the rower. Going too fast just to gain an extra 10 seconds will potentially do more harm than good.
– Be disciplined at the barbell. Don’t allow time to drift by with rest periods between reps.
– Stepping down off the box will likely be the best way to stay moving and allow for a quick transition to the rings. Time can easily tick away before hopping up for muscle-ups.
Modifications
500 METER ROW
– 400m Run
– 1000m Bike
– 400m Ski
– 300m Air Run
RING MUSCLE-UP
– Bar Muscle-Up
– Banded Ring Muscle-Up
– Burpee Chest To Bar Pull-Ups
POWER SNATCH
– Single Dumbbell
– Double Dumbbell
– Power Clean
BOX JUMP OVER
– Box Step Over
– Box Jump
Metcon (No Measure)
Extra Credit
Legless Rope Climb
[BASED ON 3 MINUTE MAX LEGLESS TEST]
1-3 Reps: 1-1-1-1-1
4-6 Reps: 3-2-1-1-1
7+ Reps: 4-3-3-2-1
Rest as needed between sets
Midline
3 Sets for Quality:
15 Weighted GHD Hip Extensions
15 Banded Glute Bridges
0:45 Side Plank Each Side
Rest as Needed.
Odd-Object Conditioning
Every 3:00 x 4 Rounds
10 Double Dumbbell Burpee Power Clean & Jerk(70 / 50 lb
10/8 Calorie Assault Bike