Tuesday

CrossFit GonzStrong – CrossFit

Warm-up

Gymnastics

Gymnastic Capacity (10 Rounds for reps)

On the Minute x 5:

25 Double Unders

Max Strict Handstand Push-ups

Directly Into…

On the Minute x 5:

25 Double Unders

Max Kipping Handstand Push-ups
STIMULUS DESCRIPTION:

This gymnastics piece will begin with a strict gymnastics press and then change to a kipping press.

Our goal here is to be able to do sets of at least 5-10 each minute. See “”Subs”” below if this is unattainable.

With the double unders beginning each minute, we will have a slightly elevated heart rate and shoulder burn to start each set.

You should probably stop your max set with about 10 seconds left each minute to prepare yourself for the next round.

Your score will be the total number of Handstand Push-ups completed across the 10 rounds.

SUBS

STRICT HANDSTAND PUSH-UPS

*Build the floor up to reduce the range of motion

*Dual Dumbbell Strict Press

KIPPING HANDSTAND PUSH-UPS

*Build the floor up to reduce the range of motion.

*Dual Dumbbell Push Press

Metcon

Charlie Brown (2 Rounds for time)

On the 15:00 x 2 Rounds:

800 Meter Run

50/35 Calorie Echo Bike

40/30 Calorie Row

200 Meter Slam Ball Run (50/35)
STIMULUS DESCRIPTION:

You’ll complete the 4 listed stations for time and rest with whatever time remains in the 15 minute window

Record your times for both rounds, as your score will be the slower of the 2

Each effort should take between 8-12 minutes to complete

This gives you at least 3 minutes to recover between sets

See further down the page for movement subs

SUBS

RUN

1,000 Meter Row

40/30 Calorie Echo Bike

BIKE

1,000 Meter Row

800 Meter Run

ROW

Increase Weighted Run to 800 Meters

Increase Opening Run to 1,200 Meters

Increase Echo Bike to 75/50 Calories