CrossFit – Tue, Dec 12


CrossFit – Tue, Dec 12

CrossFit GonzStrong – CrossFit

Kangas Bangas (3 Rounds for time)

3 Sets:

2 rounds

12 Dumbbell Deadlifts (2×50/35)

9 Dumbbell Hang Cleans (2×50/35)

6 Dumbbell Shoulder to Overhead (2×50/35)

10/8 echo Bike

-rest 1:1 b/t sets-

Target Time each set:

3-4 minutes

• Time Cap each set:

5 minutes STIMULUS and GOALS

• How to Pace: CHALLENGE! It looks like “DT,” but I assure you this one hits differently. We want an effort that allows for repeatable moderate to high output across all 3 sets. The first one is all the test pace, so tone it down a little to see how the body feels. Keep transitions aggressive while saving the reel rest for when the 2 rounds are completed. If you have the grip endurance, see if you can stay unbroken on all the dumbbell movements going from one to another without setting them down.

• How it should Feel: GASSY into GRIPPY and MUSCULAR ENDURANCE! A little bit of everything with the dumbbell complex, and at the end of each round, there is a cardio kick to keep the lungs ignited. WORKOUT STRATEGY & FLOW

• Dumbbell Deadlift : Goal is unbroken or at least to the 11th rep before taking a quick break if needed. Hook grip these and move quickly to avoid burning out your grip and lessen time under tension.

• Dumbbell Hang Cleans: Unbroken should be the aim for round 1, so don’t’ pick them up unless you know that you can get all 9 reps down and transition right into the shoulder to overhead. Be aggressive with your hip drive and relax your hands in the catch. If you get completely cooked, then you can set down for a very quick shakeout before the last rep then going into dumbbell shoulder to overhead.

• Dumbbell Shoulder to Overhead: Once the weight is up they are not coming back down until the job is done. Big hips and breathe through the motion.

• Air Bike: You can choose an assault or echo bike today! Both are Rx’d. Pacing should be moderately aggressive (80%+) while aiming to finish under 60 seconds every time.

Slow down the final 2-3 calories on the first round for a smooth transition back to the dumbbells.

MAYHEM MOM MODIFICATIONS (For pregnant and postpartum women)

• Dumbbell Deadlifts —–> No modifications OR Elevated Sumo KB Deadlifts

• Dumbbell Hang Cleans —-> no modifications

• Dumbbell Shoulder to Overhead ——> Seated Dumbbell Strict Press • Bike —–> no modification unless another machine is more comfortable SCALING (AKA 45+ Masters Rx)

• The SCALING aim is for dumbbells to stay unbroken and consistent pacing across all rounds and sets.

• Scaling option to finish near the target score: 3 Sets: 2 rounds 12 Dumbbell Deadlifts (2×40/25) 9 Dumbbell Hang Cleans (2×40/25) 6 Dumbbell Shoulder to Overhead (2×40/25) 12/10 Calorie Air Bike -rest 1:1 b/t sets-

Deadlift (Weight)


Bench press

@6 rpe




*10 Supinated Grip Barbell Row after each set. Score these in notes.

Extra 12/12/23 (Checkmark)

2 sets

4 Legless Rope Climbs

8 Wall Walks

24 Power Snatch (95/65)

96 Heavy Double Unders

-rest 5 minutes b/t sets-