CrossFit – Tue, Mar 19
CrossFit GonzStrong – CrossFit
They’re Magically Delicious (6 Rounds for time)
3 sets:
10 power Cleans (135/95)
30 situps
400m run
-rest 1:1 b/t sets-
-straight into-
3 sets:
10 Double Dumbbell Deadlifts (225/165)
20 Toes to Bar
30/24 Calorie Row
-rest 1:1 b/t sets-
• Target Time each set: sub 3 minutes
• Time Cap each set: 4 minutes
STIMULUS and GOALS
• How to Pace: STEADY!
This workout is designed to test your core and grip endurance through vigorous hinge-dominant movements. Controlling your breathing and candence will the key to sustaining or increasing pacing across sets.
• How it should Feel: MUSCULAR ENDURANCE and GASSY! After the first two movements that ski/row is going to start to feel like a baseball bat to the stomach.
Extra 2/18/24 (Checkmark)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Body Row on Racked Barbell @ Moderate weight – maintain control and quality
10 Lat Pulldowns @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-