CrossFit – Mon, Dec 11


CrossFit – Mon, Dec 11

CrossFit GonzStrong – CrossFit

Vegemite (4 Rounds for time)

4 Sets

3 Burpee Bar Muscle Ups

12 Shuttle Runs (50ft)

3 Burpee Bar Muscle Ups

-rest 1:1 b/t sets-

Target Time each set:

sub 2 minutes • Time Cap each set: 3 minutes STIMULUS and GOALS

• How to Pace: CHALLENGE! Fast-paced, upbeat bodyweight workout where the focus should be to approach the first set at a moderate pace while steadily increasing pacing across the middle 4 sets and then selling out on the final.

• How it should Feel: GASSY! Arms and chest will be exhausted by the end, but the reps are short enough to keep moving without the risk of failure. Focus on getting your heart rate back down during the rest for repeatable performances. WORKOUT STRATEGY & FLOW

• Burpee Bar Muscle Up Try and stay aggressive here while spending little to no time on the ground. It may be a few reps before you get your groove but once that 2nd-3rd set hits you should be rocking and rolling! —–scale with Burpee Pull Up

Shuttle Runs: (1 rep = down 25ft and back 25ft). Keep the pacing steady here. Just think of face turnarounds and getting back up to speed. Control your heart rate, and don’t stop. check the Scaling and Sub document below for Shuttle Run sub options – (Page 4) MAYHEM MOM MODIFICATIONS (For pregnant and postpartum women)

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

Shuttle Runs —-> run if you can OR complete 1 minute of High Knees to Lateral Shuffle SCALING (AKA 45+ Masters Rx)

The SCALING aim is for consistency and increased pacing across all sets. •

Scaling option to finish near the target score: 4 Sets 2 Burpee Bar Muscle Ups 8 Shuttle Runs (50ft) 2 Burpee Bar Muscle Ups -rest 1:1 b/t sets-

Skow snatch deadlift+ hang pause snatch + snatch (Weight)

1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch

@ 60%

@ 65%

@ 68%

@ 70%


Clean DL + knee clean+split jerk (Weight)

*Do a set every 1 minute and 30 seconds. 1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk

@ 73%