CrossFit – Mon, Nov 27

CrossFit GonzStrong – CrossFit

High hang pause snatch (Weight)

3 High Hang Pause Snatch @ 60%

3 High Hang Pause Snatch @ 65%

3 High Hang Pause Snatch @ 68%

2 High Hang Pause Snatch @ 70%

2 High Hang Pause Snatch @ 70-72%

*Pause for 3 seconds in the bottom of the squat.

Thunderstruck (AMRAP – Rounds and Reps)

25 Min AMRAP

10 Hand Release Push Ups

10 Dumbbell Snatches (50/35)

10 cal echo bike

10 Toes to bars

10 Wall Balls (20/14)

100m Farmer’s Carry (2×50/35)

• How it should Feel: CARDIO! Just a good old-fashioned sweat-fest. Turn on some good tunes, put your head down, and go to work. WORKOUT STRATEGY & FLOW • Hand Release Push Ups : Unbroken in a steady non-stop pace should be the approach here. Slow your tempo down with a quick break at the bottom if your arms begin to fatigue. • Dumbbell Snatches: Weight should be light where there is no hesitation going unbroken each set. • Sled Push /Sandbag Carry: Weight should be challenging but moveable for a steady walking pace. If you need to break, get at least 50ft before stopping. • Toes to Ring : These should be unbroken every set. Settle into a good rhythm and let your hips do the work. * Wall Balls : Focus on smooth and steady reps while breathing through the motion for unbroken sets. MAYHEM MOM MODIFICATIONS (For pregnant and postpartum women) • Hand Release Push Ups —-> Knee Push Ups or Incline Push Ups • Dumbbell Snatch —-> no modification, elevate dumbbell if needed • Sled Push —–> 8 Dumbbell Split Lunge on left, 8 Dumbbell Split Lunge on right • Toes to Ring —–> American Kettlebell Swing • Wall Balls —-> no modification, can change to Banded Thrusters if needed • Sandbag Carry —–> Farmers Carry OR 30 seconds of Double Dumbbell Farmer’s Carry Marches SCALING (AKA 45+ Masters Rx) • The SCALING aim is to allow for unbroken sets across all rounds. • Scaling option to finish near the target score: 25 Min AMRAP 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 70ft Sled Push (145/125) 7 Toes to ring (OR 7 V Ups) 7 Wall Balls (20/14) 70ft Sandbag Carry (100/70) (OR Farmer’s Carry (2×50/35) Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Extra 11/27/23 (Checkmark)

2 Hang Clean + 1 Split Jerk @ 70%

2 Hang Clean + 1 Split Jerk @ 73%

1 Hang Clean + 1 Split Jerk @ 75%

1 Hang Clean + 1 Split Jerk @ 75%

Hang is from above the knee.

Bike

Part 1: Echo Bike

3 Sets

4 Sec to Max RPM 2 Min Easy

3 Sec to Max RPM

3 Sec to Max RPM 2 Min Easy

-Rest 2 Min-

20 Sec Controlled Sprint (98%), 2 Min Rest

20 Sec Controlled Sprint (98%),

2-3 Min Rest

25 Sec Controlled Sprint (98%),

3 Min Rest 25 Sec Controlled Sprint (98%)

Part 2:

Run

8 Min at RPE4, 2 Min at RPE3

90 Sec at RPE6, 3 Min at RPE3

6 Min at RPE4.5, 2 Min at RPE3

90 Sec at RPE6, 3 Min at RPE3

4 Min at RPE5, 2 Min at RPE3 90 Sec at RPE6,

3 Min at RPE3

Body pump

3 Sets:

10 Meadows Row @ RPE 7 (each side)

20 Bent Over Banded Tricep Extension @RPE 7 -rest 2 min b/t sets-