Friday

CrossFit GonzStrong – CrossFit

Warm-up

Capacity Builder

Clean and Jerk Stamina (Weight)

Clean and Jerk Stamina [Week 1 of 3]

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:

Week 1: 50% of 1RM Clean and Jerk

Week 2: 55% of 1RM Clean and Jerk

Week 3: 57-62% of 1RM Clean and Jerk
STIMULUS DESCRIPTION:

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

You can power clean or squat clean and push jerk or split jerk

Today marks week 1 of 3 in this progression

We recommend starting around 50% of your 1RM Clean and Jerk

We’ll look to gradually build over the coming weeks

Use the same weight for all 5 sets

Weightlifting

Back Squat “12-6-3” (3 Rounds for weight)

12 Reps @ 91% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

3 Reps @ 106% of 10RM Back Squat
STIMULUS DESCRIPTION:

Working heavier percentages of your 10RM Back Squat in this piece

We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets

We last completed a 10RM Back Squat test on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Metcon

“Free Agent” (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups
STIMULUS DESCRIPTION:

This 6-round workout includes manageable rep numbers at each station

We’ll train some gymnastics, cardio, and light weightlifting movements here

The intended time range for this balanced workout is between 18-25 minutes

WALLBALLS

Choose a weight that allows you to clear this station within 2 sets during the workout

Men throw to a 10ft. target and women throw to a 9ft. target

KETTLEBELL SWINGS

Choose a weight that allows you to clear this station within 2 sets during the workout

These swings will finish all the way overhead

CHEST TO BAR PULL-UPS

Choose a rep number or variation that allows you to clear this station within 2 sets during the workout

See further down the page for “subs”

CHEST TO BAR PULL-UPS

Reduce Reps

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Chin Over Bar Pull-ups

5 Strict Pull-ups