CrossFit – Fri, Feb 2
Announcements
Bring a friend Friday February 9th! You will need them to like all our social media and schedule a No Sweat Intro!
CrossFit GonzStrong – CrossFit
Asiago bagel (Time)
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
• Target Time: sub 8 minutes
• Time Cap: 12 minutes
STIMULUS and GOALS
• How to Pace: PAIN CAVE!
The stimulus for today’s workout is high intensity. We start by working our way down on reps, and once the bottom is reached, we turn right around to climb back to the top. We are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent workflow.
• How it should Feel: PAIN!!!
It’s supposed to hurt, but don’t get baited early on with the descending rep scheme. It’s all about saving enough for a solid push on the climb back up. It comes down to managing your heart rate early on to avoid getting a Fran Attack.
WORKOUT STRATEGY & FLOW
• Thrusters: Weight is moderate (under 70% of 1RM thruster) , sets are low enough where unbroken should be the only option. Take a second or two before starting to gather yourself and once the bar is up, there’s no putting it down until the job is done.
• Chest to Bar Pull Ups: The sets may be low, but the upper body demand will take its toll with the fast turnaround. If this is a weak spot, break into two sets early. If you can manage, use the time between stations to shake your shoulders and hang on unbroken.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Thrusters —-> no modification (modify weight as needed) OR Banded Thrusters
• Pull Ups —-> Band Assisted Pull Ups- 2 Foot or Banded Lat Pull Down
SCALING (AKA 40+ Masters Rx)
• The SCALING aim should allow for each station to stay near unbroken across sets.
• Scaling option to finish near the target score:
6-5-4-3-2-1-2-3-4-5-6
Thrusters (115/80)
11-9-7-5-3-1-3-5-7-9-11
Chest to Bar Pull Ups
Bench Press (Weight)
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE
3 Bench Press @ 9.5/10 RPE
Deadlift (Weight)
10 Deadlift @ 65% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift
6 Deadlift @ 73-75% 1 RM Deadlift
4 Deadlift @ 85% 1 RM Deadlift