CrossFit – Tue, Mar 12

CrossFit GonzStrong – CrossFit

Rufus (5 Rounds for time)

5 sets

50 Double Unders

Odd sets: 10 Clean and Jerks (95/65)

Even Sets: 10 Power Snatches (95/65)

10 Bar Facing Burpees

-Rest 1:00 between sets-

Target Time each set: sub 90 seconds

• Time Cap each set: 2 minutes

STIMULUS and GOALS

• How to Pace: CHALLENGE! We want you to push each set’s pace to the limit of what you can handle! Find your boundaries between rhythm and recklessness.

• How it should Feel: GASSY and GRIPPY! This will be great conditioning and capacity work overall! Use the first set to feel out each movement, then build confidence in each set afterward.

WORKOUT STRATEGY & FLOW

• Double Unders : 1-2 sets is the aim (3 at most) and we want to work on controlling our breathing throughout.

• Power Clean and Jerks / Power Snatch : We’d love big sets here if possible. Unbroken for some will be doable. In later rounds, 3 fast sets (at most) is acceptable. It should be well below 50% of your 1RM Clean and Jerk

• Bar Facing Burpees : Stay steady through these and don’t slow down!

SCALING

• The SCALING aim is to maintain your time across each set and if anything, get a little faster.

• Scaling option to finish near the target score:

5 sets

35 Double Unders

Odd sets: 10 Clean and Jerks (75/55)

Even Sets: 10 Power Snatches (75/55)

10 Bar Facing Burpees

-Rest 1:00 between sets-

Back rack step ups + good mornings (Weight)

*Do a set every 3 minutes.

10 Back Rack Barbell Step Ups + 8 Good Morning @ 7.5/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 8/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 8.5/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 9/10 RPE

*Back Rack Barbell Step Up 5 each leg.