CrossFit – Tue, Feb 6
Announcements
Bring a friend Friday February 9th! You will need them to like all our social media and schedule a No Sweat Intro!
CrossFit GonzStrong – CrossFit
Eiffel Tower (5 Rounds for time)
5 sets:
5 Shuttle Runs (50ft)
25ft Handstand Walk
5 Shuttle Runs (50ft)
25ft Handstand Walk
5 Shuttle Runs (50ft)
-rest 1:1 b/t sets-
scaled
5 sets:
4 Shuttle Runs (50ft)
50ft Bear Crawl (OR 1:00 Handstand Walk Practice)
4 Shuttle Runs (50ft)
50ft Bear Crawl (OR 1:00 Handstand Walk Practice)
4 Shuttle Runs (50ft)
-rest 1:1 b/t sets-
• Target Time each set: sub 2 minutes
• Time Cap each set: 3 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE!
Stimulus is steady, consistent pacing on each set with the intent to ramp up the pacing on the 5th. This workout will turn very aerobic, very quickly, so consciously focusing on breathing with each rep will serve you well.
• How it should Feel: GASSY!
Stay in attack mode! You will know the areas that you can speed up as the sets go on.
WORKOUT STRATEGY & FLOW
• Shuttle Run – 1 rep is down 25ft and back 25ft to make 50ft total: The pacing on these runs needs to be aggressive (85%+), and they should have the mindset to “just keep moving no matter the speed”.
• Handstand Walk – 1 rep is down 25ft. : Unbroken! It’s only 25ft at a time so don’t overthink it. Just get upside down and go for it.
SCALING
• The SCALING aim is for fast and consistent intensity and times to decrease across sets.
• Scaling option to finish near the target score:
5 sets:
4 Shuttle Runs (50ft)
15ft Handstand Walk
4 Shuttle Runs (50ft)
15ft Handstand Walk
4 Shuttle Runs (50ft)
-rest 1:1 b/t sets-
Extra 2/6/24 (Checkmark)
Run
2 Sets
1,600m (or 9 Min) at RPE3 (Perform 200m or 45 Sec Surge at RPE6 every 3 min)
-Rest 1 Min-
400m at RPE6
*Rest 2 Min between sets.