CrossFit – Mon, Jan 22

CrossFit GonzStrong – CrossFit

Tony Stark (AMRAP – Reps)

5 sets

AMRAP 3 Minutes

250/200m Row

20 Box Jump Overs (24/20)

Odd Sets: Max Overhead Squats (95/65) in remaining time

Even Sets: Max Front Squats (95/65) in remaining time

-rest 3 minutes b/t sets-

• Target Reps each set: 15+

• Minimum Reps before scaling: 7

STIMULUS and GOALS

• How to Pace: CHALLENGE!

You only got 3:00 minutes to get through a short, push pace row and up tempo box jump overs only to be rewarded with squats. We will alternate the ending between Overhead and front squats on every set. Regardless of the ending the pacing should aggressive and consistent across.

• How it should Feel: LACTIC ACID PARTY! Let’s be real here, this workout is going to blow your legs up. It’s up to you on how deep into that pain cave you are willing to go to get the desired score.. Stay moving with a controlled effort while using the time between movements to get a quick rest.

WORKOUT STRATEGY & FLOW

• Row : Distance is short and effort should be moderately fast (80%+). Don’t come out sprinting on this only to put your lungs and legs in a deficit. Slow down the final 50m and focus on breathing through each pull. The goal should be sub 55 seconds.

• Box Jump Overs : Pacing needs to be aggressive through these so stay low and try to minimize pause longer than 2-3 seconds between reps.

• Overhead Squats (taken from the ground), Front Squats(taken from the ground):: Weight is the same for both squat portions so make sure it’s something that you feel comfortable hitting for 15+ reps. Squat Snatch or clean into the first rep, aim for a steady and consistent tempo that keeps your legs from completely blowing up.

MAYHEM MOM MODIFICATIONS

(For pregnant and postpartum)

• Row —-> No modification unless another machine is more comfortable

• Box Jump Overs ——> Complete as Box Step Overs OR Modified Tuck Jump

• Overhead Squats ——> Overhead Squat to Bench OR Dumbbell Overhead Squat alternating arms every 5 reps.

• Front Squats ——> Front Squat to Box – Assists with Balance OR Dumbbell Front Squats to Bench

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is for consistent pacing and reps across sets.

• Scaling option to finish near the target score:

5 Sets

AMRAP 3 Minutes

200/175m Row

15 Box Jump Overs (24/20)

Odd Sets: Max Overhead Squats (95/65) in remaining time

Even Sets: Max Front Squats (95/65) in remaining time

-rest 3 minutes b/t sets-

Metcon (2 Rounds for time)

For Time: (2 Sets)

5 Squat Cleans @60-65%

4 Squat Cleans @ 68-70%

3 Squat Cleans @ 75-78%

2 Squat Cleans @ 80-85%

1 Squat Clean @ 88-90%

*Rest 3-5 Minutes between sets.

**Cycled or fast singles.

Extra 1/22/24 (Checkmark)

Part 1: Echo Bike

2 Sets

3 Sec to Max RPMs

2 Min at RPE1-2

3 Sec to Max RPMs

2 Min at RPE1-2

3 Sec to Max RPMs

*Rest 1 Min between sets.

-Rest 3-5 Min-

Part 2: Run

1000m at RPE4, 2 Min at RPE3

300m at RPE6, Rest 1 Min

800 at RPE4, 2 Min at RPE3

300m at RPE6, Rest 1 Min

600m at RPE5, 2 Min at RPE3

300m at RPE6