CrossFit – Mon, Nov 20

CrossFit GonzStrong – CrossFit

Clean dead lift 11/20/23 (Weight)

*Do a set every 2 minutes.

3 Clean Deadlift @RPE 7

2 Clean Deadlift @RPE 7.5

1 Clean Deadlift @RPE 8

1 Clean Deadlift @RPE 8.5

*No hook or mixed grip.

You can’t have thanksgiving without turkey (Time)

20 min time cap

For time:

30 Bar Muscle Ups

90 Wall Balls (30/20) (10/9ft)

*Partition as desired

STIMULUS and GOALS

• How to Pace: STEADY! Approach this with smart, calculated sets, allowing consistency and a near non-stop effort across. There is no sense in pushing to your breaking point only to be stuck over resting.

• How it should Feel: MUSCULAR ENDURANCE and/or GASSY! No matter how you slice it, it’s still going to hurt. Control your breathing, and you get to partition as you need, so don’t get caught standing around and watching!

WORKOUT STRATEGY & FLOW

• Bar Muscle Ups : We would like these to be knocked out in sets of 5 or more at a time. Be explosive with your hips and break before they make you break.

• Wall Balls : Depending on how you approach the bar muscle-ups, these should be completed in the 10-15+ rep range. Roll out your shoulders every throw and try to keep a steady breathing pattern.

MAYHEM MOM MODIFICATIONS

(For pregnant or postpartum women)

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

• Wall Balls —-> no modification or squat to a chair for added balance if needed

SCALING (AKA 45+ Masters Rx)

• The SCALING aim allows for consistent sets with minimal rest between.

• Scaling option to finish near the target score:

For time:

20 Bar Muscle Ups

60 Wall Balls (30/20) (10/9ft)

*Partition as desired

Extra 11/20/23 (Checkmark)

3 Front Squat @ RPE7

2 Front Squat @ RPE7.5

1 Front Squat @RPE8

1 Front Squat @RPE 8.5

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

echo bike

10 Min at RPE3

90 Sec at RPE7

7 Min at RPE5

60 Sec at RPE7

4 Min at RPE5

45 Sec RPE10

*Rest 3 Min between reps.