CrossFit – Mon, Mar 25
CrossFit GonzStrong – CrossFit
Back squat 6-4-2 (Weight)
6 Back Squat @7-8/10 RPE
4 Back Squat @7-8/10 RPE
2 Back Squat @7-8/10 RPE
*Rest 3 minutes between sets.
*Weight increases as reps decrease.
School House Rock (Time)
For time:
5-4-3
Rope Climbs to (20ft) (no jump if you only have a 15ft rope)
Snatch (135/95)
-straight into-
12-8-4
Wall Walk
Overhead Squats (95/65)
Target Time: sub 12 minutes
• Time Cap: 16 minutes
STIMULUS and GOALS
• How to Pace: STEADY! This one is all about being smooth and methodical with how you pace and approach each portion of the workout. Just stay moving!
• How it should Feel: MUSCULAR ENDURANCE! We have a LOT of overhead stability work while challenging your midline. Position is king today! Don’t get sloppy on the Snatches or Overhead Squats and it will pay off in later sets
WORKOUT STRATEGY & FLOW
• Rope Climb: Pacing on all of these should be smooth and steady. Don’t burn these down so you are completely whipped when going into the box jump overs. Aim for BIG pulls with your feet getting close to your hands even if it slows down your overall speed today.
• Snatches: Smooth singles and have a solid set up. Don’t be slow here but don’t feel rushed. Don’t use over 80% of your 1RM
• Wall Walks: Arms will begin to fatigue by this point. Shake out briefly between sets as needed.
• Overhead Squats: Position here will pay off! Keep an active press directly overhead and aim to hit these unbroken if at all possible!
SCALING
• The SCALING aim is to stay moving and finish near the target time.
• Scaling option to finish near the target score:
For time:
4-3-2
Rope Climbs to (20ft) (no jump if you only have a 15ft rope)
Snatch (165/115)
-straight into-
10-6-2
Wall Walk
Overhead Squats (165/115)
Extra 3/25/24 (Checkmark)
Power snatch +hang snatch+full snatch
Build to one heavy complex
4 Sets (1 set every 4 minutes)
Echo bike 20/16
40ft Front Rack Dumbbell Lunge (2×50/35)
Echo bike (20/16)
8 sets:
3 Squat Clean Thrusters (155/105)
6 Burpee Box Jump Overs (30/24)
18 Heavy Rope Double-unders
-Rest 30 seconds b/t sets-
-Rest 2 min between sets 4/5-