CrossFit – Fri, Jul 19
CrossFit GonzStrong – CrossFit
Crueller (AMRAP – Reps)
5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
6-10 Strict Chin Ups (pullups/ch2bar)
15 Dumbbell Bench (2×50/35)
*Max Calorie row or bike Remaining Time
-rest 2 minutes b/t sets-
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
• Target Calories each set: 30/24+
• Minimum Calories before scaling each set: 15/12
STIMULUS and GOALS
• How to Pace: CHALLENGE!
Here we go, another upper body pump sesh that still gets us our daily cardio. Work steady through the pull/push combo, and then see if you can grind through roughly two minutes of skiing.
• How it should Feel: MUSCULAR ENDURANCE and/or GASSY! Shoulders and arms will be pushed to their breaking point today.
WORKOUT STRATEGY & FLOW
• Chin Ups: Aim for sets of 5 or more and break, be cautious of pushing to failure. Make sure you are not tempted to give a little kip as your arms begin to burn out.
• Double Dumbbell Bench Press: Weight should be moderately-heavy but still able to perform reps in 1-2 sets. If you need to break, then keep it short.
• Ski: Use your whole body on this while emphasizing a strong hip drive. You could be here for a few minutes, so don’t overdo it at the start. Save the maximum effort for the final set.
SCALING
• The SCALING aim is to keep intensity up and use appropriate rep schemes and loading.
Accessory Work/extra bro loft (Checkmark)
3 Sets
10 Back Extension w/:30 hold on the last rep (add a barbell if these are too easy)
:20 Left Arm Single Arm Kettlebell Hold + 10 Kettlebell Side Bend (left side) + :20 Right Arm Single Arm Kettlebell Hold + 10 Kettlebell Side Bend (right side)
:45 Weighted Forearm Plank
bro sesh
10-15 Dumbbell Incline Chest Flies @ 7-8/10 RPE
10-15 Ring Row
-Rest 90-120 seconds-
10 Floating Deadlift @ 7-8/10 RPE
10 Double Kettlebell Sumo Stance Deadlift @ 8/10 RPE
-Rest 90-120 seconds-
*Score is Dumbbell Incline Flies weight.
**Score Floating Deadlift and Sumo Deadlift in notes.