Tuesday

27
Jul

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