CrossFit – Thu, Jul 18

CrossFit GonzStrong – CrossFit

Recovery WOD 7/18/24 (Time)

Emom 25 mins

Min 1: one round of Cindy

Min 2: 6-8 burpees

Min3: 6 box jump overs

Min 4: 200m run

Min 5: rest

Bavarian Cream (Time)

Saturday WOD

10 Minutes (Every minute on the minute)

Min 1: 1 Back Squat @ 60% 1RM Back Squat

Min 2: 1 Back Squat @ 65% 1RM Back Squat

Min 3: 1 Back Squat @ 70% 1RM Back Squat

Min 4: 1 Back Squat @ 75% 1RM Back Squat

Min 5: 1 Back Squat @ 80% 1RM Back Squat

Min 6: 1 Back Squat @ 85% 1RM Back Squat

Min 7: 1 Back Squat @ 88% 1RM Back Squat

Min 8: 1 Back Squat @ 90% 1RM Back Squat

Min 9: 1 Back Squat @ 93% 1RM Back Squat

Min 10: 1 Back Squat @ 93+% 1RM Back Squat

3 Rounds

30 Overhead Squats (95/65)

60 Double Unders

24/19 echo bike

60 Double Unders

• Intended Workout RPE: 8.5 – 85% – high intensity

• Target Time: sub 13 minutes

• Time Cap: 16 minutes

STIMULUS and GOALS

• How to Pace: STEADY!

There are three rounds with big sets and an all-leg drive. Be smooth and methodical, and choose your break wisely to avoid prolonged rest periods. Use the time between movements for your longer rest, and try to keep rounds/sets consistent.

• How it should Feel: GASSY! You will not enjoy this… that is all.

WORKOUT STRATEGY & FLOW

• Overhead Squat: 2-3 sets would be wise to avoid blowing up your shoulders and legs. Don’t use over 60% of 1RM. Squat snatch to get right into it and try to keep a steady and consistent cadence.

• Double Unders: Unbroken is the standard but if breaking keeps you steady, then only do it once.

• Bike Erg: This has to be the area where you recover your breathing while relaxing the shoulders to prepare for the squats. Pacing should be moderate, and you should slow down the final 5 calories to get your legs back.

MAYHEM MOM MODIFICATIONS

(For pregnant and postpartum women)

• Overhead Squat –> Overhead Squat to Bench , if needed change to front or back rack squat

• Double Unders –> Slow and Controlled Plate Hops