CrossFit – Fri, Dec 29
CrossFit GonzStrong – CrossFit
Candy, candy canes, candy corn, and syrup (AMRAP – Reps)
5 sets:
AMRAP 2 minutes
6 Ring Muscle Ups
12 Dumbbell Box Step Up (2×50/35) (24/20)
Max Squat Cleans (185/125)
-rest 1 minute b/t sets-
SCORE = ONLY number of cleans each set
• Target Reps each set: 5+
• Minimum Reps before scaling each set: 3
STIMULUS and GOALS
• How to Pace: CHALLENGE!
2 minutes is not much time so come out moving with a push-pace effort. The grip will be emphasized here, as each movement will attack your forearms.
• How it should Feel: LACTIC ACID PARTY! Get the ice buckets out and be ready lay the arms in them.
WORKOUT STRATEGY & FLOW
• Kipping Ring Muscle Up : Unbroken would be awesome, so make it happen. Focus on relaxing your hands at the top so the grip isn’t smoked.
• Double Dumbbell Box Step Up : Just pick them up and move! We want a non-stop effort here, so use the momentum of the dumbbells to propel yourself up.
• Squat Clean : Moderate weight (under 70% of 1RM) and will feel heavier on that first pull. Fast and consistent singles will be the safe bet, so try to attack.
# MAYHEM MOM MODIFICATIONS
(for pregnant or postpartum women)
• Ring Muscle Ups —–> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2
• Dumbbell Box Step Up —–> Lunge to Hip Extension – holding the dumbbells if you can without losing your balance. Drop to 1 or no dumbbells if needed
• Squat Cleans —–> Dumbbell Squat Cleans
SCALING
• The SCALING aim is to finish near the target score and keep intensity up!
• Scaling option to finish near the target score:
5 sets:
AMRAP 2 minutes
4 Ring Muscle Ups
8 Dumbbell Box Step (2×50/35) (24/20
Max Squat Cleans (155/105)
-rest 1 minute b/t sets-
Power snatch 12/29/23 (Weight)
1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 80+% 1 RM Power Snatch
1 power clean + 1 Jerk. 12/29/23 (Weight)
@ 65%
@ 70%
@ 75%
@ 80%
@ 80+%