9/28/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Bench Press
6 Sets:
6 Bench Press @ 60% of 1 Rep
Metcon (AMRAP – Rounds and Reps)
“Pick Your Poison”
AMRAP 10:
1 Push Press 95 / 65 lb
1 Burpee Box Jump (24″/20″)
2 Push Press 95 / 65 lb
2 Burpee Box Jumps (24″/20″)
3 Push Press 95 / 65 lb
3 Burpee Box Jumps (24″/20″)
…
[Continue Adding 1 Rep To Each Movement]
Stimulus
– Conditioning Category: Threshold
– Ahtletes can expect to complete 8-12 rounds in this workout.
– The push presses should be at a weight that we can complete all rounds in unbroken sets.
– Score: Rounds + Reps. For example, if you finish the round of 10’s and get 10 push presses into the round of 11’s, your score is 10+10.
Strategy
– The aim in the workout is to hold onto the barbell for unbroken sets each round.
– The burpee box jumps should be paced in a way that allows you to hold on for unbroken push press sets. Stepping up from each burpee and stepping off the box are both great ways to pace out burpee box jumps.
– The burpee and the push press both require a press out with the arms. This means that the push press are likely going to get challenging in the later rounds. Use the legs and hips a lot right from the start on both the burpees and push presses.
Modifications
PUSH PRESS
– Reduce Weight
– Double Dumbbell Push Presses
– Push-Ups
BURPEE BOX JUMP
– Reduce Height
– Burpee Box Step-Ups
– Bar-Facing Burpees
Metcon (No Measure)
Accessory: Pushing
4 Rounds:
20s Seated Strict Presses
10s Seated Barbell Overhead Hold
20s Seated Strict Presses
10s Seated Barbell Front Rack Hold
Barbell: 45 / 35 lb