CrossFit – Fri, Jun 7

CrossFit GonzStrong – CrossFit

Wide grip bench press (Weight)

Every minute on the minute for 8 minutes:

Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE

Min 2: 1 Wide Grip Bench Press @ 6/10 RPE

Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE

Min 4: 1 Wide Grip Bench Press @ 7/10 RPE

Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE

Min 6: 1 Wide Grip Bench Press @ 8/10 RPE

Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE

Min 8: 1 Wide Grip Bench Press @ 9/10 RPE

Andes (Time)

20 min time cap

21-18-15

DB renegade rows (45/25)

Chest to Bar

-straight into-

12-9-6

Bench Press (45/25)

Bar Muscle Up

• Time Cap: 15 minutes

STIMULUS and GOALS

• How to Pace: STEADY!

This workout is designed to tax the upper body through moderate lifting and high-skilled gymnastics. The first part will be fairly quick, which only increases muscle fatigue going into part 2. Be aggressive, but be smart and know when to break to survive.

• How it should Feel: PUMP! MUSCULAR ENDURANCE and GRIPPY! The chest and triceps are going to get tighter and tighter as it goes on. Don’t fall for the trap; sell out early only to be stuck looking at the bar/rings.

WORKOUT STRATEGY & FLOW

• Bench Press: This bench is light (under 60% of 1RM), and all reps can be completed unbroken, but for your arms’ sake, we recommend breaking them into two sets.

• Kipping Chest to Bar: 1-2 sets here would be ideal. Even if you can go unbroken, play the long game and know that muscle-ups are coming so be a bit conservative. Small quick sets can work if you are disciplined on rest!

• Kipping Bar Muscle Up:

Don’t fry your arms here! 2 quick sets will be the safe route. We want you to be able to at least keep 3s or you will likely need to scale.

MAYHEM MOM MODIFICATIONS

(For pregnant and postpartum women)

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

• Chest to Bar –> Band Assisted Pull Ups- 2 Foot OR Banded Lat Pull Down

• Bar Muscle Up –> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2