CrossFit – Mon, Feb 12


CrossFit – Mon, Feb 12

CrossFit GonzStrong – CrossFit

Dove (No Measure)

8 Sets:

4 Shuttle Runs (50ft)

8 Burpee Box Jump Overs (24/20)

-Rest 1:1 b/t sets-

Target Time each set: sub 1 minutes

• Time Cap each set: 90 seconds


• How to Pace: SPRINT! We’d like each round at 85-90% effort. This one’s volume is very low on purpose. We are dialing in these movements and keeping you game ready the Open!!

• How it should Feel: GASSY! This one will get you out of breath about ½ in and then it’ll be over before you know it.


• Shuttle Run : You should be finding a great rhythm, transition and speed for yourself on these by this point in the season! (especially with all of our practice of them)

Work to make each round a consistent time for these

If you don’t have room to do a shuttle sprint you can perform an 8/7 calorie sprint on a machine. This should take 30 seconds or less

• Burpee Box Jump Over : Nonstop here. This is a great workout to practice what “game pace” would be for these.


• The SCALING aim is to keep intensity up and finish near the target score.

• Scaling option to finish near the target score:

5 Sets:

3 Shuttle Run (50ft)

5 Burpee Box Jump Overs (24/20)

-Rest 1:1 b/t sets-

Cluster (2 Rounds for time)

For Time: (2 Times Through)

5 Clusters @ 60-65%

4 Clusters @ 70-75%

3 Clusters @ 80-85%

2 Clusters @ or 85-90%

1 Clusters @ 90-95%

*Rest 3 Minutes between sets.

Dload (Checkmark)

Hey gang,

This is a scheduled deload week for ALL Mayhem Athletes. Regardless of what your fitness goals are in this season and long term, this is a great week to allow your body to recover.

We have the Open just around the corner and are moving into our “Compete” cycle, so this is a great time to deload before we fully ramp into the Open later this month

With this Deload, we have less volume all week, and want you to pull back on the intensity (and further adjust volume) as needed.

The lifting volume, percentages, and RPEs are LOWER Monday through Saturday as well, to help your central nervous system recover (if you want more load, then checkout the MBS track).

Our last Deload Week was a little over a month ago, and the next one won’t be for a number of weeks, so take this week to recover more as needed!

With our lifting, the percentages are light to moderate. Please feel free to drop % and/or RPE on the lifting too if you are needing the extra recovery. For the rest of programming, rest additionally as needed or back off intensity.