Tuesday
CrossFit GonzStrong – CrossFit
Warm-up
Weightlifting
Press Complex (1×1)
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
STIMULUS DESCRIPTION:
These 5 reps are meant to be completed unbroken
Take the bar out of a rack
Note that there is no re-bend of the knees in the push press after driving the bar overhead
Record the heaviest unbroken complex as your final score
Metcon
Overreaction (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step-Overs (50/35) (24″/20″)
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
STIMULUS DESCRIPTION:
Today we’ll work through two 15-12-9 couplets with no rest between them
After completing all the reps of push press and step-overs, you’ll transition directly to the next section of the workout
The “”dip”” and “”press”” portion of each movement today will challenge your lower body stamina on top of conditioning
The intended time range for this piece is between 9-15 minutes
DUMBBELL BOX STEP-OVERS:
We’ll use a single dumbbell for this movement
You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)
Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down
Alternate which leg you step up with on every rep
There is no need to stand to full extension on top of the box
You can face the box or complete these reps laterally
BOX JUMP OVERS:
Just like the step-overs, there is no need to stand to full extension on top of the box
Jump up to the box to complete this station “”RX””
PUSH PRESS + PUSH JERK:
Push Press: After extending the lower body, there is no re-bend of the knees
Push Jerk: After extending the lower body, you are able to re-bend the knees to drop under the weight
Let’s choose our weight on the barbell based on the Push Press, which is the more difficult movement of the two
Use a light-moderate weight that you could complete for 21+ reps unbroken when fresh
Within the workout, this should be a weight you feel comfortable completing in about 2 sets per round
The barbell will be taken from the floor, not out of a rack