9/7/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Tempo Front Squat

5 Sets:

3 Front Squats

*5 Second Negative Each Rep

All Sets Based on 1RM Front Squat

Set 1: 50-60%

Set 2: 70%

Set 3-5: 85%

Metcon (Time)

“Compounding Interest”

5 Rounds:

30 Double Unders

10 Overhead Squats 95/65lb

Directly Into..

1 Round:

30 Overhead Squats 95/65lb

100 Double Unders
Stimulus

– Conditioning Category: Threshold

– We should choose a weight that we can complete the sets of 10 overhead squats unbroken each round.

– The flow of the workout will have us complete the 5 rounds of the two movements then immediately perform the 1 big round.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. We want to think smooth transitions here in the first part. Our ability to put the rope down and pick the bar up seamlessly will help us get into a good rhythm and not lose time,

2. Let’s reach for a big set on the second section of the workout. Let the goal to be unbroken, but have the smarts to drop a few reps before we would get into trouble if going unbroken isn’t in the cards today.

Modifications

DOUBLE UNDERS

– 1.5x Reps Single Unders

– Line Hops

– 5 Calorie Bike = 30 Double Unders

OVERHEAD SQUATS

– Front Squats

– Goblet Squats

Metcon (No Measure)

Extra credit

Bench Press

For Load:

8-8-6-6-4-4

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 8 @ 73% (73, Bench Press, 1)

Set 3-4: 6 @ 78% (78, Bench Press, 1)

Set 5-6: 4 @ 83% (83, Bench Press, 1)

Bench Press

Accessory: Pushing

3 Sets for Quality:

10 Seated Single Arm Dumbbell Press Each Arm

10 Barbell Skull Crushers

10 Ring Face Pulls

Rest as Needed