CrossFit – Sun, Jan 8
CrossFit GonzStrong – CrossFit
South beach (Time)
30 Pull Ups
30 Back squats (95/65)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees
Score: total time MINUS rest
Time cap 20 mins
GONStrong time caps:
Set 1: 5 mins
Set 2: 4 mins
Set 3: 3 mins
• Target Time set 1: 3-4 minutes
• Target Time set 2: 2-3 minutes
• Target Time set 3: 1-2 minutes
• Time Cap set 1: 5 minutes
• Time Cap set 2: 4 minutes
• Time Cap set 3: 3 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE into SPRINT! Moderate to moderate high intensity on these triplet chippers. Volume decreases as skill increases across sets. Start steady and see if you can gradually increase the pacing from set to set. Short breaks between ensure that the bar is set and you are ready to go at the end of the 60-second rest.
• How it should Feel: LACTIC ACID PARTY! It honestly comes down to how bad you are will to hurt through the squats and burpees. Stay in attack mode!
WORKOUT STRATEGY & FLOW
• Pull Ups Unbroken is the ultimate goal. 2 sets would be the minimum. If you break, make sure it’s not for long.
• Back Squats: taken from the ground ; Weight is very light (-30%) where unbroken or bust. Breathe through the motion, and don’t worry about pumping them out. Just keep a steady pace that doesn’t blow up the legs.
• Burpees: Just good old fashion, regular burpees here. Stay steady and as close to non-stop as possible.
• Chest to Bar: Same as pull-ups, unbroken is what we want.
• Front Squats: Take from the ground, squat clean into that first rep, and go. Breathe through every rep and try to go unbroken. Weight is light (-40%), so stay steady through the sets.
• Burpees to 6-inch Target: Same as the regular burpees, don’t rush until the final five reps.
• Bar Muscle Ups : Unbroken, or 2 sets minimum. Big hips and grind through.
• Overhead Squats : taken from the ground; Squat snatch and pump through these reps. Weight is moderately light (-50%), whereas unbroken is the only option, so make it happen.
• Bar Facing Burpees : These are all out. Once that bar hits the ground, so should your chest. Be aggressive and finish the workout on a strong note.
MAYHEM MOM MODIFICATIONS
(For pregnant or postpartum women)
• Pull Ups —–> Band Assisted Pull Ups- 2 Foot or Banded Lat Pull Down
• Back Squats —–> no modification OR Box Squats Just Below Parallel
• Burpees —–> Modified Burpee
• Chest to Bar —–> Band Assisted Pull Ups- 1 Foot
• Front Squats —-> no modification OR Front Squat to Box
• Burpees to Target —-> Modified Burpee
• Bar Muscle Ups —–> Low Bar Muscle Up Progression OR Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2
• Overhead Squats —–> no modification OR Overhead Squat to Bench
• Bar Facing Burpees —–> Modified Bar Facing Burpee
SCALING (AKA 40+ Masters Rx)
• The SCALING aim is to complete each station as close to unbroken as possible.
• Scaling option to finish near the target score:
24 Pull Ups
24 Back squats (75/55)
24 Burpees
-Rest 1:00-
16 Chest to Bar
16 Front Squats (95/65)
16 Burpees to 6 inch target
-Rest 1:00-
8 Bar Muscle Ups
8 Overhead Squats (115/80)
8 Bar Facing Burpees
Zombie front squats 5×3 (Weight)
@ 60% 1 RM Front Squat
@ 65% 1 RM Front Squat
@ 68% 1 RM Front Squat
@ 70% 1 RM Front Squat
@ 70-73% 1 RM Front Squat
Extra 1/8/23 (Checkmark)
Power clean
2 Sets
10 @ 135/95# or 65-70%
8 @ 155/105# or 70-75%
6 @ 185/135# or 75-80%
4 @ 225/155# or 80-85%
2 @ 255/175# or 85-90%
*fast and rest 3 mins in between sets
3 sets:
15 Banded Lat Pull Downs
30 seconds of Toes to Rings
Run
2x (600m at RPE4, 1 Min Walk)
-Rest 2 Min-
200m at RPE5, 100m Walk
-Rest 2 Min-
2x (500m at RPE4, 100m Walk)
-Rest 2 Min-
200m at RPE5, 100m Walk