CrossFit – Tue, Mar 19

CrossFit GonzStrong – CrossFit

They’re Magically Delicious (6 Rounds for time)

3 sets:

10 power Cleans (135/95)

30 situps

400m run

-rest 1:1 b/t sets-

-straight into-

3 sets:

10 Double Dumbbell Deadlifts (225/165)

20 Toes to Bar

30/24 Calorie Row

-rest 1:1 b/t sets-

• Target Time each set: sub 3 minutes

• Time Cap each set: 4 minutes

STIMULUS and GOALS

• How to Pace: STEADY!

This workout is designed to test your core and grip endurance through vigorous hinge-dominant movements. Controlling your breathing and candence will the key to sustaining or increasing pacing across sets.

• How it should Feel: MUSCULAR ENDURANCE and GASSY! After the first two movements that ski/row is going to start to feel like a baseball bat to the stomach.

Extra 2/18/24 (Checkmark)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Body Row on Racked Barbell @ Moderate weight – maintain control and quality

10 Lat Pulldowns @ moderate weight – maintain quality

10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-