CrossFit – Tue, Jan 30
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
Everything Bagel (4 Rounds for time)
4 Sets:
10 Lateral Burpee Over Bar
50ft Dumbbell Front Rack Lunges (2×50/35)
25/20 Calorie row/ 14/11 bike or 200m run
50ft Dumbbell Front Rack Lunges (2×50/35)
10 Lateral Burpee Over Bar
-rest 1:1 b/t sets-
• Target Time each set: 4-5 minutes
• Time Cap each set: 6 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE!
It’s like an Open Workout broken up into sets. Take the first set a little light on the pacing to see how the heart and legs manage the workload. Then, try and increase the next two sets while selling out on the 4th.
• How it should Feel: GASSY and/or MUSCULAR ENDURANCE!
It’s all about managing the leg fatigue early on to survive through the back half of the round. Your goal should not be to slow down on the second 2nd of lunges and burpees.
WORKOUT STRATEGY & FLOW
• Lateral Burpee Over Bar: Smooth and steady! Stay low, breathe consistently and just keep moving. The goal should be sub 45 seconds each set.
• Dumbbell Front Rack Lunges Be calm on these and try to regain your breathing as you move steadily through the 50ft. Unbroken is the goal, and be sure to relax your grip.
—–if you don’t have room for 50ft, complete 16 Dumbbell Front Rack Forward Lunges (total)
• Bike Erg: Pacing should be moderate (~75%) while using the first and last few calories as a recovery. Don’t fry your legs only to have negative pacing on the back end.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Lateral burpees over bar —-> Modified Burpee
• Dumbbell Lunges —–> 8 each leg of Dumbbell Split Lunge
• Bike Erg —-> no modification needed
SCALING (AKA 40+ Masters Rx)
• The SCALING aim is to keep intensity consistent and not blow up at any point!
• Scaling option to finish near the target score:
4 Sets:
8 Lateral Burpee Over Bar
40ft Dumbbell Front Rack Lunges (2×50/35)
20/16 Calorie Bike Erg
40ft Dumbbell Front Rack Lunges (2×50/35)
8 Lateral Burpee Over Bar
-rest 1:1 b/t sets-
Pronated Grip Bent over row + seated dd strict press (Weight)
10 +7 @ 7rpe
7+7@ 8.5 rpe
7+7 @ 8.5 rpe
7+5 @ 8.5rpe
5+5 @9rpe
5+5@9rpe
Extra 1/30/24 (Checkmark)
8 rounds
1 Seated Rope Climb
10 Weighted GHD Sit Ups (14/10)
-rest 5 minutes-
12 rounds
1 Parallette Strict Handstand Push Up (abmat/abmat + 45# plate)
10 Toes to Ring