CrossFit – Thu, Dec 21
CrossFit GonzStrong – CrossFit
Recovery 12/21/23 (Time)
50 goblet squats (your choice weight)
300 m run
40 kb high pulls
300 m run
30 wall balls (choice)
300m run
20 kbs (choice)
300m run
Maybe Christmas perhaps maybe a little bit more (AMRAP – Reps)
Saturday WOD
AMRAP 20 Minutes (at 75-80% pacing effort)
Max Calorie Echo Bike
*at minutes 3, 6, 9, 12, 15 and 18 complete:
8 burpees
10 Dumbbell Deadlifts (2×70/50)
100ft Dumbbell Farmer Carry (2×70/50)
*Do a set every 3 minutes.
14 Back Rack Step Ups @ 6.5/10 RPE
12 Back Rack Step Ups @ 7.5/10 RPE
10 Back Rack Step Ups @ 8.5/10 RPE
10 Back Rack Step Ups @ 9/10 RPE
*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each set.
Target Calories: 150/120+
• Minimum Calories before scaling: 100/80
STIMULUS and GOALS
• How to Pace: STEADY into GRIND! You have a long time on the bike, so aim to hold a pace that you know for sure you can stay consistent across. Going too hard will put you in a deficit where you can’t give a solid effort on the bonus movements.
• How it should Feel: CARDIO! Just a steady and non-stop effort is all we are looking for. Put on some tunes, and we will see you on the other side.
WORKOUT STRATEGY & FLOW
• Echo: Use total body, pushing and pulling with legs and arms together will help a tone across the long workout. Keep your head and chest up to allow yourself to breathe better. The pacing is steady and moderate all the way through.
• Sled Push : Smooth, breathable walking pace that doesn’t blow up the lower body. Weight is moderately-light just to walk (not sloth-like) and focus on getting your heart rate under control.
• Dumbbell Deadlift : Unbroken to 9! That’s all I want so make it happen. You can shake it out briefly, then hit rep 10 and move through the carry! If you are a grip beast, then go for broke and don’t set it down!
• Dumbbell Farmer’s Carry : After a quick break from the deadlifts, hit your 10th rep and go right into an unbroken 100ft carry.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Bike —-> no modification unless another machine feels more comfortable
• Sled Push —–> no modification necessary, if you don’t have access to one. you can sub with 8 Dumbbell Split Lunge per side
• Dumbbell Deadlift —->. no modification necessary, if you cannot bend all the way down, you may do Elevated Sumo DB or KB Deadlifts
• Dumbbell Farmers Carry —–> no modification. Complete a :45 hold if you feel unstable walking with it.
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for pacing on the bike to keep consistent while attacking the added movements when the time hits.
• Scaling option to finish near the target score:
AMRAP 20 Minutes (at 75-80% pacing effort)
Max Calorie Echo Bike
*at minutes 3, 6, 9, 12, 15 and 18 complete:
100ft Sled Push (145/100)
10 Dumbbell Deadlifts (2×50/35)
100ft Dumbbell Farmer Carry (2×50/35)