CrossFit – Sun, Feb 18
CrossFit GonzStrong – CrossFit
Brandon lake (AMRAP – Reps)
2 Rounds through the following:
AMRAP 3 Minutes
500/400m run
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
28/22 Calorie Echo Bike
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500/400m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
28/22 Bike
Max Handstand Push Ups
-rest 1 Minute-
*No additional rest between rounds.
• SCORE = ONLY reps of movement after machine
• Target Reps each set: 15+ (10+ for bar muscle ups)
• Minimum Reps before scaling each set: 10 (5 for bar muscle ups)
STIMULUS and GOALS
• How to Pace: CHALLENGE!
4 quick AMRAPs that start with a moderate push pace effort on a different erg every time into some high-skilled, max reps gymnastics in the remaining time. Work hard on the machines to leave yourself nearly 60 seconds to attack the bodyweight movements. We are going through this twice, so try to match or increase scores.
• How it should Feel: GASSY into MUSCULAR ENDURANCE! It’s pretty simple: put forth a solid and sustainable effort on the machines that allows you to stay aggressive on the max reps.
WORKOUT STRATEGY & FLOW
• Ski / Bike / Row: Pacing should be moderately high (80%+) where you know it won’t put you in a serve cardio deficit. Breathe through the motion and slow down the final 30-50m/2-3 calories before transitioning off.
• Bar Muscle Up
You should have at least 60 seconds here, so let’s not shoot for broke. Instead, think of a respectable set that won’t break the bank. Then, it’s time for small sets until the time is done.
• Burpee Box Jump Over : Just stay moving with a pace that allows non-stop movement throughout the remaining time. It might hurt slightly, but just know that the rest is coming.
• Pistols : Whatever you are comfortable with here is fine. Just find your balance and try to keep your rhythm.
—-scaling options from Pamela Gagnon:
1) Toe Spot Pistol Squat
2) Pistol Squat to Box
• Kipping Handstand Push Ups : Like the muscle ups, maybe a big set first (not to failure) and then into smaller, quicker sets.
FLOW
0:00 – 3:00 Complete Ski meters, then in time remaining complete max bar muscle ups
3:00 – 4:00 Rest
4:00 – 7:00 Complete bike cals, then in time remaining complete max burpee box jump overs
7:00 – 8:00 Rest
8:00 – 11:00 Complete Row meters, then in time remaining complete max pistols
11:00 – 12:00 Rest
12:00 – 15:00 Complete bike meters, then in time remaining complete max handstand push ups
15:00 – 16:00 rest
16:00 – 31:00 Repeat it all for round 2.
MAYHEM MOMS MODIFICATIONS
(For pregnant and postpartum women)
• Machine work —-> no modifications unless a machine is uncomfortable
• Bar Muscle Ups —-> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2
• Burpee Box Jump Over —-> Low Box/Plate Burpee Jump Overs
Elevated Burpee Step Overs
• Pistols —-> Pistol Squat to Box
• Handstand Push Ups —-> Pike Push Up OR Seated Dumbbell Strict Press
SCALING (AKA 40+ Masters Rx)
• The SCALING aim is for a constant effort to be held through each station.
• Scaling option to finish near the target score:
2 Rounds through the following:
AMRAP 3 Minutes
400m/300m Ski
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
30/24 Calorie Assault Bike (OR 24/19 Calorie Echo Bike)
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
400m/300m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
800m/600m Bike Erg
Max Handstand Push Ups
-rest 1 Minute-
Front squat (Weight)
*Do a set every 2 minutes.
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on each set.
Extra (No Measure)
3 sets
In a 3 minute window
5 Sandbag Clean to Burpee over Box (150/100) (48/40)
100ft Dumbbell Farmer Carry (2×100/70)
Max Distance Sled Push in the time remaining (325/280)
-rest 2 minutes-
-then-
3 sets
In a 3 minute window
5 Sandbag Clean to Burpee over Box (150/100) to (48/40)
100ft Sled Push (225/180)
Max Distance Dumbbell Farmer Carry in the time remaining (70/50)
-rest 2 minutes-