CrossFit – Tue, Feb 27

CrossFit GonzStrong – CrossFit

Quiche (3 Rounds for time)

3 Sets:

10 Toes to Bar

10 Burpee Box Jump Overs (24”/20”)

10 Toes to Bar

10 Burpee Box Jump Overs (24”/20”)

10 Toes to Bar

-rest 1:1 b/t sets-

• Target Time each set: sub 2 minutes

• Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS

• How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 120-180 seconds each set with your pace!

• How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!

WORKOUT STRATEGY & FLOW

• Toes to Bar: Fast sets that you can hold onto unbroken the entire time is the aim. Take time beforehand if needed, to get your kip in a groove so you can knock these out without any time lost in transition or inefficient movement each round. No more than 3 sets or scale down.

• Burpee Box Jump Over: Steady, faster pace is the aim. Don’t stop moving and move with purpose! Think about your foot work and aim to step up with a different foot each burpee to keep it even (always facing the same direction can help with this on your turns; i.e. always look to one side of the gym)

MAYHEM MOM MODIFICATIONS

(For pregnant and postpartum women)

• Toes to Bar —-> Controlled Hanging Knee to Chest OR PhysioBall Sit Ups

• Burpee Box Jump Overs —-> Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is to keep it at or near a SPRINT and keep intensity high

• Scaling option to finish near the target score:

3 Sets:

7 Toes to bar

7 Burpee Box Jump Overs (24”/20”)

7 Toes to bar

7 Burpee Box Jump Overs (24”/20”)

7 Toes to bar

-rest 1:1 b/t sets-

Bent over Barbell rows (Weight)

10 Supinated Bent Over Barbell Row @ 7-8 RPE

10 Supinated Bent Over Barbell Row @ 7-8 RPE

10 Supinated Bent Over Barbell Row @ 7-8 RPE

10 Supinated Bent Over Barbell Row @7-8 RPE

*2 Min Rest between sets.

Extra 2/26/24 (Checkmark)

3 Sets

12 Alt DB Snatch (70/50)

400m Run @ 1 mile PR pace or slightly slower