CrossFit – Thu, Jul 18
CrossFit GonzStrong – CrossFit
Recovery WOD 7/18/24 (Time)
Emom 25 mins
Min 1: one round of Cindy
Min 2: 6-8 burpees
Min3: 6 box jump overs
Min 4: 200m run
Min 5: rest
Bavarian Cream (Time)
Saturday WOD
10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 93+% 1RM Back Squat
3 Rounds
30 Overhead Squats (95/65)
60 Double Unders
24/19 echo bike
60 Double Unders
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time: sub 13 minutes
• Time Cap: 16 minutes
STIMULUS and GOALS
• How to Pace: STEADY!
There are three rounds with big sets and an all-leg drive. Be smooth and methodical, and choose your break wisely to avoid prolonged rest periods. Use the time between movements for your longer rest, and try to keep rounds/sets consistent.
• How it should Feel: GASSY! You will not enjoy this… that is all.
WORKOUT STRATEGY & FLOW
• Overhead Squat: 2-3 sets would be wise to avoid blowing up your shoulders and legs. Don’t use over 60% of 1RM. Squat snatch to get right into it and try to keep a steady and consistent cadence.
• Double Unders: Unbroken is the standard but if breaking keeps you steady, then only do it once.
• Bike Erg: This has to be the area where you recover your breathing while relaxing the shoulders to prepare for the squats. Pacing should be moderate, and you should slow down the final 5 calories to get your legs back.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Overhead Squat –> Overhead Squat to Bench , if needed change to front or back rack squat
• Double Unders –> Slow and Controlled Plate Hops