CrossFit – Tue, Nov 14
CrossFit GonzStrong – CrossFit
Roy Kent + Jamie Tartt (3 Rounds for time)
time cap each set to 3:30 !! 25 min time cap
3 Sets:
1 k Bike / 400m run
50ft Handstand Walk (bear crawl)
1 k Bike/ 400m run
-rest 1:1 b/t sets-
STIMULUS and GOALS
• How to Pace: CHALLENGE! Attack each set like it’s for something. Use the first set as a tester and see if you can consistently improve your score. Aggressive transitions and pushing through until the end is the key to success in this.
• How it should Feel: GASSY! How bad are you willing to hurt as sets go on? Fight until the end, and don’t be a quitter.
WORKOUT STRATEGY & FLOW
• Bike Erg: Pacing should be aggressive (80%+) with the goal to finish under 55 seconds. Ramp up off the start, settle into your pace, and focus on breathing and relaxing your shoulders.
• Handstand Walk : Unbroken is the ultimate goal, but if stopping at the 25ft mark for a quick break helps keep intensity then do it to survive.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Bike Erg —–> no modification unless another machine is more comfortable
• Handstand Walk —–> 3 Elevated Box Walks OR 3 Modified Inchworm
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for a consistently high effort is maintained across.
• Scaling option to finish near the target score:
3 Sets:
500m Bike Erg
25ft Handstand Walk
500m Bike Erg
-rest 1:1 b/t sets-
Power Snatch 11/14/23 (Weight)
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE
Extra 9/13/23 (Checkmark)
10 Walking Alternating Single Arm Double Dumbbell Strict Press (keep one overhead while pressing the other, alternate + walking)
10 Seated Barbell Good Mornings
20 Lateral Single Leg bench Jumping Step Over (as fast as possible)
3 sets:
5 minute Bike Erg
4 minute Gymnastics Circuit
3 minute Row
2 minute Single Unders
1 minute Barbell Bear Complex (75/55)