Tuesday

CrossFit GonzStrong – CrossFit

Warm-up

Gymnastics

Metcon (Time)

Gymnastic Capacity

30 Strict Pull-Ups

30 Strict Handstand Pushups

Rest 2:00

20 Strict Pull-Ups

20 Strict Handstand Pushups

Rest 1:00

10 Strict Pull-Ups

10 Strict Handstand Pushups
STIMULUS DESCRIPTION:

We start the day with a high volume strict gymnastics piece.

We want to get the set of 30 done in no more than 5 sets

We want to get the set of 20 done in no more than 4 sets.

We want to get the set of 10 done in 2 -3 sets at most.

SUBS

STRICT PULL-UP

-Ring Row

-Banded Strict Pull-Up

STRICT HANDSTAND PUSH-UP

-Box Handstand Push-up

-Dual Dumbbell Strict Press

-Standard Push-up

Metcon

Four Eyes (6 Rounds for reps)

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans
STIMULUS DESCRIPTION:

After completing the 3 listed movements, you’ll rest until the next round begins

Rounds begin every 4 minutes [0-4-8-12-16-20]

With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest

These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights

TOES TO BAR

Choose a rep number or variation that you can complete unbroken each round

See further down the page for “subs”

HANG POWER CLEANS

A good place to start for your first round will likely be around 70-75% of your 1RM power clean

All weights should be on the moderately heavy to heavy side

Each set is designed to be completed unbroken

Body Armor

Metcon (No Measure)

OPTIONAL Body Armor

5 Giant Sets:

15/10 Calorie Echo Bike

15 GHD Sit-Ups

9 Barbell Bench Press (175/105)

Rest 1:00 between sets.