CrossFit – Fri, Feb 16

CrossFit GonzStrong – CrossFit

Ghirardelli (Time)

1-2-3-4-5-6-7-8-9-10

Bench Press (135/95)

Deadlift (205/135)

• Target Time: sub 8 minutes

• Time Cap: 14 minutes

STIMULUS and GOALS

• How to Pace: STEADY! GRIND! Moderate to moderate/heavy weight; all we want is a good pump sesh with a hint of cardio.The rest should be between the movements, not during.

• How it should Feel: MUSCULAR ENDURANCE with a PUMP! Be smart, don’t go to failure, and have fun!

WORKOUT STRATEGY & FLOW

• Deadlift : Moderate weight under 70% of 1RM to stay unbroken through each set as long as possible!

• Bench Press : Same as the deadlift, under 70% of 1RM. Don’t push yourself to failure, but hold on unbroken as long as you can.

MAYHEM MOM MODIFICATION

(for pregnant or postpartum women)

• DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press

• Deadlift —-> Elevated Sumo Deadlift OR Elevated Conventional Deadlift OR Elevated Sumo KB Deadlifts

Bench Press (Weight)

*Do a set every 2 minutes.

5 Bench Press @ 6.5-7/10 RPE

3 Bench Press @ 7-7.5/10 RPE

1 Bench Press @ 7.5-8/10 RPE

1 Bench Press @ 8-8.5/10 RPE

1 Bench Press @ 8.5-9/10 RPE

**Lifting note: We have higher percentages in these lifts, but 1 rep at the highest with the deload to get a heavier touch on the lift, but lower volume at these higher percentages to still get “CNS drive” while not beating up your body with it.

Deadlift (Weight)

*Do a set every 2 minutes.

5 Bench Press @ 6.5-7/10 RPE

3 Bench Press @ 7-7.5/10 RPE

1 Bench Press @ 7.5-8/10 RPE

1 Bench Press @ 8-8.5/10 RPE

1 Bench Press @ 8.5-9/10 RPE

**Lifting note: We have higher percentages in these lifts, but 1 rep at the highest with the deload to get a heavier touch on the lift, but lower volume at these higher percentages to still get “CNS drive” while not beating up your body with it.

Extra 5/16/24 (Checkmark)

Chest to Bar Variation PRIMER

10 Burpee Chest to Bar [rig height above fingertip reach]

–rest 1 minute—

3 rounds of:

10 Chest to Bar Pull Ups

100 foot shuttle run [4 x 25feet]

–rest 1 minute—

10 Burpee Chest to Bar [rig height above fingertip reach]