CrossFit – Tue, Nov 28

CrossFit GonzStrong – CrossFit

Pour some sugar on me (8 Rounds for time)

4 Sets (1 set every 2:30)

16 Shuttle Runs (25ft = 1 rep)

20 weighted Sit Ups 14/10

-Rest 5 minutes-

4 Sets (1 set every 2:30)

300 m run or 20/16 (or Row)

4 Rope Climbs (OR 6 Muscle Up)

Score times for every set

8 times

STIMULUS and GOALS • How to Pace: CHALLENGE! Pacing should be aggressive while aiming for at least 30 seconds or more rest. Move fast and be smooth on transitions. • How it should Feel: GASSY! Sets are short, and the rest are even shorter. Stay upright during rest and focus on controlling your heart rate. WORKOUT STRATEGY & FLOW • Shuttle Run: You know the drill on these. Stay moving and consistent. The goal should be under 60 seconds to finish the run. SUB FOR SHUTTLE RUN IS 20/16 CALORIES ON MACHINE • GHD Sit Up : Non-stop/unbroken is the only thing we want. Be aggressive with the arms and snap your hips on every rep. • Ski: Like the shuttle run, we want to be aggressive and try to finish around the 60-second mark. Big, strong hip drive; remember to roll the arms up on the ascent. • Rope Climb : Try and complete 1 climb every 15 seconds. Big jump and use the legs first to stand up before adjusting the arms. SCALING • The SCALING aim is to rest every set at least 30 seconds or more. • Scaling option to finish near the target score: 6 Sets (1 set every 2:30) 12 Shuttle Runs (25ft) 14 GHD Sit Ups -Rest 5 minutes- 6 Sets (1 set every 2:30) 15/12 Calorie Ski (or Row) 2 Rope Climbs

Hang clean + Split Jerk (Weight)

*Do a set every 1 minute and 30 seconds. 2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk 2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk 1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk 1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk *Hang is from above the knee.

Extra 11/28/23 (Checkmark)

4x 5 deadlift

5 Deadlift @ 6/10 RPE

5 Deadlift @ 6.5/10 RPE

5 Deadlift @ 7/10 RPE

5 Deadlift @7.5/10 RPE

2 sets

20 Ring Muscle Ups

30 Thrusters (95/65)

100′ Handstand Walk

200 Double Unders

-rest 5 minutes b/t sets-