CrossFit – Tue, Apr 2
CrossFit GonzStrong – CrossFit
Low hang power clean (Weight)
10 Minutes (one set every minute)
3 Low Hang Power Clean @65% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.
Revenge of the sith (Time)
3 Rounds
400m Run
50 sit up
20 Wall Balls (30/20) (10/9)
Target Time: 12-14 minutes
• Time Cap: 17 minutes
STIMULUS and GOALS
• How to Pace: STEADY!
Stimulus is moderate/fast intensity. We should focus on steady pacing through all movements. The goal should be to use the time between movements as rest while staying consistent on reps across.
• How it should Feel: GASSY! Non-stop is all we want, so yeah, it’s going to make you sweat.
WORKOUT STRATEGY & FLOW
• Run: Approach the run with a moderate effort on the first round and see how the pace feels from round to round. Ideally, we are looking for 70-80% and not sprinting to avoid burnout.
• GHD Sit Ups: Non-stop and steady across all sets. Pause at the top for a quick breath and be aggressive with your hip drive.
• Wall Balls: Unbroken is a great goal, but don’t be afraid to break into two quick sets on that middle round to save a little in the tank.
MAYHEM MOM MODIFICATIONS
(For pregnant or postpartum women)
• Run —> run if you are still able to; if not choose a machine to modify to
• GHD Sit Up –> GHD Quarter Sit Up (appropriate only early pregnancy) OR PhysioBall Sit Ups OR Quarter Sit Ups
• Wall Balls –> no modification OR Banded Thrusters
SCALING (AKA 40+ Masters Rx)
• The SCALING aim is for a near non-stop and steady effort across.
• Scaling option to finish near the target score:
3 Rounds
300m Run
20 GHD Sit Ups
15 Wall Balls (30/20) (10/9) (OR 20 Wall Balls (20/14) (10/9))
Extra 4/2/24 (Checkmark)
18-21-24-27
Cal Row @7-8/10 RPE
*Rest 1:1 between sets.
3x (300m at RPE8, 100m Walk)
-Rest 2 Min-
3x (300m at RPE8, 100m Walk)
-Rest 2 Min-
3x (300m at RPE8, 100m Walk)
—–
Total: 2700m + 900m Walk