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”
SUBS
RUN
250 Meter Row
12/9 Calorie Echo Bike
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