CrossFit – Tue, Jan 23

CrossFit GonzStrong – CrossFit

Steve Rogers (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

24/19 cal bike or 500/400 row

50 ft Overhead Dumbbell Walking Lunge (50/35) (right arm)

20 Toes to bar

50 ft Overhead Dumbbell Walking Lunge (50/35) (left arm)

20 Lateral Burpee over Dumbbell

20 Dumbbell Snatch (50/35)

Target Rounds: 3+

• Minimum Rounds before scaling: 2

STIMULUS and GOALS

• How to Pace: STEADY!

The stimulus moderate and steady pace across. The name of this game is smartly managing breaks and transitions. Rounds are long; try to stay consistent while using the time between stations as rest. This workout is a test of strength, along with strategy, as it requires a lot more from the body than pure strength.

• How it should Feel: GRIND into CARDIO! Monitor your grip and heart rate early on so similar pacing can be held across rounds and reps.

WORKOUT STRATEGY & FLOW

• Bike Erg: Pacing should be moderately-high (80%+) while aiming to wind down the final 100m. Focus on relaxing your shoulders and grip while using your bodyweight to help drive down on the pedals.

• Overhead Dumbbell Walking Lunge : Weight will make this challenging, but regardless the goal should be unbroken 25ft sections across all sets. Press hard through the lunge and breathe at the top of each rep.

—if you don’t have the space to complete 50ft, complete 16 Overhead Forward Lunges in place.

• Toes to Bar: The goal should be 2-3 sets and we definitely recommend breaking into multiple sets sooner than later.

• Burpee Over Dumbbell: Steady amd smooth pacing across these long sets. No need to go crazy only to but yourself in a cardio deficit.

• Dumbbell Snatch: Heavier weight so don’t try to force an unbroken set only to be stuck over resting. Maybe 2-3 quick sets will be better for consistency.

SCALING (AKA 40+ Masters Rx)

• The SCALING aim should allow a near non-stop effort with a steady workflow across.

• Scaling option to finish near the target score:

AMRAP 20 Minutes

24/19 cal bike or 500/400 row

50 ft Overhead Dumbbell Walking Lunge (40/25) (right arm)

15 Toes to bar

50 ft Overhead Dumbbell Walking Lunge (40/25) (left arm)

15 Lateral Burpee over Dumbbell

15 Dumbbell Snatch (40/25)

Extra 1/23/24 (Checkmark)

20 Single Arm Dumbbell Row (10 each arm) @ 6/10 RPE + 10 Behind the Neck Strict Press @ 6/10 RPE

20+10 @7

10+5 @8

10+5 @9

10+5@9

3 sets

10/8 Ring Muscle Ups

20 Strict Handstand Push Ups

30 GHD SIt Ups

40 Wall Ball (20/14) (10ft)

-rest 1:1 b/t sets-

10 Box Bar Muscle Ups

–rest 1 minute—

3 rounds of:

5 Bar Muscle Ups

100 foot shuttle run [4 x 25feet]

–rest 1 minute—

10 Box Bar Muscle Ups