CrossFit – Fri, Feb 9
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
Leaning tower of pisa (AMRAP – Rounds and Reps)
FULL SEND FRIDAY!
AMRAP 7 Minutes
1 Squat Snatch (135/95)
3 Power Clean and Jerks (135/95)
5 Box Jump Overs (30/24)
Rounds + Reps 8+
• Minimum Rounds Before Scaling:5
STIMULUS and GOALS
• How to Pace: PAIN CAVE! We want a bit of reckless abandonment here! Treat this like a 7 minute AMRAP we could see in The Open or a competition. Get really warm before and ready to stay in the PAIN CAVE for the entire workout!
• How it should Feel: PAIN!!! Lots of hinging and hip extension on this! Make sure your hips and low back are open and ready to go. The pain will set in about half way as you want to slow down but know the workout is short enough that there is no reason to!
WORKOUT STRATEGY & FLOW
• Squat Snatch : Weight should be moderately-light where there is no hesitation to get right under it. Ideally this is less than 70% of your 1RM.
• Clean and Jerk: Same weight as the snatch, so as soon as the bar is dropped (snatch) get right back on it for 3 quick singles.
• Box Jump Overs : Height is higher than normal and legs will break down as rounds go on. Big jump every time, reset at the bottom and no rebounding. Try and finish these in under 25 seconds.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Squat Snatch —-> Double Dumbbell Hang Snatch – this won’t have a squat
• Clean and Jerks —-> Double Dumbbell Power Clean and Push Jerk
• Box Jump Overs —–> Modified Tuck Jump
SCALING (AKA 40+ Masters Rx)
• The SCALING aim is for fast and aggressive pacing to be kept across all rounds.
• Scaling option to finish near the target score:
AMRAP 7 Minutes
1 Squat Snatch (115/80)
3 Power Clean and Jerks (115/80)
5 Box Jump Overs (24/20)
Wide grip bench press (Time)
Do a set every 2 minutes.
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8.5/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
3 Wide Grip Bench Press @ 9.5/10 RPE
Extra 2/9/24 (Checkmark)
12 Minutes (Every minute on the minute)
@ 70%
@ 70%
@ 70%
@ 70%
@ 75%
@ 75%
@ 75%
@ 75%
@ 80%
@ 80%
@ 80%
@ 80%
Back rack lunges
8X4
@6,6.5,7,7.5,8,8.5,9