CrossFit – Mon, Apr 15

CrossFit GonzStrong – CrossFit

Back squat (Weight)

Build to 75%

Madagascar (Time)

25/20 Calorie Row

15 Toes to bar

3 Power Cleans (205/135)

-Rest 2:00-

20/16 Calorie Row

10 Chest to bar Pull Ups

3 Power Cleans 205/135

-Rest 2:00-

15/12 Calorie Row

5 Ring Muscle Ups

3 Power Cleans 205/135

SCORE

• Target Time each set: sub 3 minutes (set 1), sub 2 minutes 30 seconds (set 2), sub 2 minutes (set 3)

• Time Cap each set: 3 minutes 30 seconds (set 1), 3 minutes (set 2), 2 minutes 30 seconds (set 3)

STIMULUS and GOALS

• How to Pace: SPRINT! We want 85-90% intensity and each set to be over before any real discomfort sets in. This is just a simple primer to get you moving and feeling powerful and fit 48 hours before the fun begins!

• How it should Feel: GASSY! There should be no real limiter on this one. It should get you out of breath a touch, and leave you wanting for more!

WORKOUT STRATEGY & FLOW

• Row: We want a higher pacing here so you can finish each set in under 90, 75, and 60 seconds respectively. Hold 85-90% pacing throughout.

• Toes to bar/Chest to bar/Ring Muscle Ups: This is here to get you all a simple touch on each of these upper gymnastic pulling movements that will likely show up soon. We want unbroken and smooth on all of them!

• Power Cleans: Quick singles at a moderate/heavy load is the aim. Don’t use over 75% of 1RM Power Clean. The reps should only take 30-40 seconds or less.

SCALING

• The SCALING aim is to stay moving at or near a sprint like pace

• Scaling option to finish near the target score:

25/20 Calorie Row

12 Toes to bar

3 Power Cleans (185/115)

-Rest 2:00-

20/16 Calorie Row

10 Chest to bar Pull Ups

3 Power Cleans (185/115)

-Rest 2:00-

15/12 Calorie Row

5 Ring Muscle Ups

3 Power Cleans (185/115)