CrossFit – Fri, Feb 23

CrossFit GonzStrong – CrossFit

Back squat 5×5 (2/23/24) (Weight)

*Do a set every 1 minute and 30 seconds.

@ 65% 1 RM Back Squat

@ 70% 1 RM Back Squat

@ 75% 1 RM Back Squat

@ 75% 1 RM Back Squat

@ 75% 1 RM Back Squat

Praise you anywhere (Time)

50 Double Unders

15 Front Squats (135/95)

100 Double Unders

15 Front Squats (135/95)

50 Double Unders

• Target Time: sub 5 minutes

• Time Cap: 8 minutes

STIMULUS and GOALS

• How to Pace: LACTIC ACID PARTY into PAIN CAVE! Every once in a while, you come across a workout that the only option is to Go! This is that workout. Simply hit the gas and don’t let off. Rest is saved for between the movements.

• How it should Feel: PAIN!!! Accept it. Burn it down!

WORKOUT STRATEGY & FLOW

• Double Unders: Unbroken, that’s it! Take a second or two after the squats to gather yourself, but once you start there’s no stopping until the set is complete. Even on the biggest middle set, challenge yourself!

• Front Squats: Squat clean and go for unbroken. Weight is moderate (65% or less of 1 RM) and will feel heavier on the second set. Get through the first big chunk or reps and grind through those last 5 staying confident!

MAYHEM MOMS MODIFICATIONS

(For pregnant and postpartum women)

• Double Unders —-> Slow and Controlled Line Hops or Slow and Controlled Plate Hops

• Front Squats —-> no modification OR Dumbbell Front Squats

SCALING (AKA 40+ Masters Rx)

• The SCALING aim should allow for unbroken sets on each movement.

• Scaling option to finish near the target score:

30 Double Unders

15 Front Squats (135/95)

75 Double Unders

15 Front Squats (135/95)

30 Double Unders

Extra 2/23/24 (Checkmark)

Death by Double Toes To Bar

minute 1: 2 Toes To Bar

minute 2: 4 Toes To Bar

minute 3: 6 Toes to Bar

**add 2 Toes to Bar each minute until You cant

2 Sets

500m at RPE6, Rest 2 Min

400m at RPE6, Rest 90 Sec

300m at RPE8, Rest 1 Min

200m at RPE8

*Rest 3 Min between sets.