Saturday
CrossFit GonzStrong – CrossFit
Warm-up
Capacity Builder
Metcon (5 Rounds for distance)
5 Rounds:
[AMRAP 1:30]:
15/12 Calorie Row
Max Distance Handstand Walk
Rest 30 Seconds Between Rounds
Metcon (5 Rounds for reps)
5 Rounds, Not For Time:
40% Max Ring Muscle-ups
200 Meter Run Recovery Between Sets
Metcon
“Ladybug” (Time)
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”
STIMULUS DESCRIPTION:
Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts
1 Round of “Kelly”:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)
1 Round of “Helen”:
400 Meter Run
21 Kettlebell Swings (53/35) (Kilos: 24/16)
12 Pull-ups
This is a longer, balanced piece that includes gymnastics, weightlifting, and cardio
The intended time range here is between 20-30 minutes
BOX JUMPS:
These are regular box jumps, so we’ll stand to full extension at the top of each rep
Jump up to the box to complete this station as prescribed
While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when in training to avoid injury
WALLBALLS:
Choose a weight that you can complete for 50+ reps unbroken when fresh
Men throw to a 10 foot target
Women throw to a 9 foot target
KETTLEBELL SWINGS:
Choose a load that you can complete with 1 break max within the workout
These are full swings, finishing all the way overhead
PULL-UPS:
If you have 21+ kipping pull-ups unbroken when fresh, let’s complete this station as written
If you’re not quite there, reduce reps or choose a variation from “subs”
SUBS
400 METER RUN:
500 Meter Row
25/18 Calorie Echo Bike
30 Shuttle Runs [10 Meters]
PULL-UPS:
Reduce Reps
Banded Pull-ups
Strict Pull-ups (7)
Ring Rows
Jumping Pull-ups