Monday
CrossFit GonzStrong – CrossFit
Warm-up
Weightlifting
Squat Snatch Stamina (Weight)
Squat Snatch Stamina [Week 1 of 3]
On the Minute x 5:
5 Touch-and-Go Squat Snatches
[Recommended Starting/Outlook Weights]:
Week 1: 60% of 1RM Snatch
Week 2: 63-66% of 1RM Snatch
Week 3: 66-70% of 1RM Snatch
STIMULUS DESCRIPTION:
Today marks week 1 of 3 in this progression
We recommend starting around 60% of your 1RM Squat Snatch
We’ll look to gradually build over the coming weeks
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
Use the same weight for all 5 sets
Front Squat “2-4-6-8-10” (5 Rounds for weight)
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM
Rest 2 Minutes Between Sets
STIMULUS DESCRIPTION:
This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights
Rest 2 minutes between each to maintain quality sets
These are designed to be completed unbroken out of a rack
The percentages are based off your 1RM Front Squat
Metcon
Catch & Release (Time)
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)
STIMULUS DESCRIPTION:
Rounds begin every 4 minutes [0-4-8-12-16]
After completing the 4 stations, rest with whatever time remains until the next window begins
These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
Adjust movements and reps as needed to hit this recommendation
***Your score is the slowest of the 5 rounds
DOUBLE DUMBBELL FRONT RACK WALKING LUNGE
Choose a moderate load that allows you to complete the 50 feet unbroken
As long as the weight is in contact with the shoulders, you can hold it however you please
The back knee should touch the ground in the bottom of each rep
The lower body should reach full extension between each step
Alternate legs on every step
KIPPING HANDSTAND PUSH-UPS
If you have 21+ handstand push-ups unbroken when fresh, complete this piece as written
If you’re not there yet, drop the reps or choose a variation from “subs”
Within the workout, this movement should be cleared in 1-2 sets
DEADLIFTS
This should be a moderate weight that you could complete for 21+ unbroken reps when fresh
Within the workout, these 9 reps should ideally be completed unbroken
SUBS:
LUNGES
-Double Kettlebell Front Rack Walking Lunge
-Barbell Front Rack Walking Lunges
ROW
-15/12 Calorie Echo Bike
-200 Meter Weighted Run
HANDSTAND PUSH-UPS
-Reduce Reps
-Box Handstand Push-ups Video
-Double Dumbbell Push Press