CrossFit – Wed, Feb 14

CrossFit GonzStrong – CrossFit

Power snatch (No Measure)

1 Power Snatch @ 65-70% 1 RM Power Snatch

1 Power snatch @ 70-75% 1 RM Power Snatch

1 Power Snatch @ 75-80% 1 RM Power Snatch

1 Power Snatch @ 85-90% 1 RM Power Snatch

Lindt (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

20 Kettlebell Swings (53/35)

100ft kb walking lunge (one kb) (53/35)

15 Kettlebell Goblet Squats (53/35)

100ft kb walking lunge

10 Single-arm kettlebell Push Press (53/35) (5 each side)

100ft kb walking lunge

• Target Rounds: 4+

• Minimum Rounds before Scaling: 3

STIMULUS and GOALS

• How to Pace: STEADY and GRIND! The goals are a solid grunt work workout with a moderate pace and consistent rep scheme. Try to keep round times similar without over-pacing the start. Use the time between stations for a quick break.

• How it should Feel: CARDIO and MUSCULAR ENDURANCE! Breathing must be strongly emphasized as each station will attack your lungs. The legs and kettlebell work will work the legs substantially as well but not enough to crush you in the workout itself.

WORKOUT STRATEGY & FLOW

• American Kettlebell Swings : The weight selected should allow you to stay unbroken across rounds. Be overly aggressive with your hips while breathing, with a slight pause at the top of each rep.

• Sled Push : Weight is moderate and should be moveable for unbroken lengths for most to all of the workout. Don’t go hard here; stay steady and keep your feet moving.

• Kettlebell Goblet Squats : Same weight as the swings, same goal, unbroken! Smooth and steady while trying to avoid blowing up your legs.

• Single Arm Kettlebell Push Press : Must complete all five on one arm before switching. Unbroken sets across and like the swings, be explosive with your hip drive every rep.

MAYHEM MOM MODIFICATION

(for pregnant or postpartum women)

• Kettlebell Swings —-> no modification

• Sled Push —-> no modification OR Lunge to Hip Extension (9 each)

• Goblet Squat —–> no modification, squat to a chair if needed for added stability.

• Single Arm Push Press —–> Seated Dumbbell Strict Press

Extra (Checkmark)

10 sets

500m Bike Erg

50ft Handstand Walk (obstacle every 25ft)

100ft Farmers Carry (2×100/70)

-Rest 0:45 b/t sets-