CrossFit – Wed, Jan 17

CrossFit GonzStrong – CrossFit

MacIntosh (Time)

For time: 30 min time cap

40/32 Calorie Row

20 single arm Hang Kettlebell Clean and Jerk (53/35)

5 Rope Climbs

-Rest 2 minutes-

30/24 Calorie Echo Bike

20 Box Jump Overs (30/24)

10 Ring Muscle Ups

-Rest 2 minutes-

20/16 Calorie Row

20 Lateral Burpee over Rower

15 Bar Muscle Ups

• Target Time: sub 18 minutes (rest included)

• Time Cap: 25 minutes (rest included)

STIMULUS and GOALS

• How to Pace: CHALLENGE into SPRINT! Three quick chippers where intensity and pacing need to be high. Each one starts with a nice primer on the ergs/bike, then the middle is where the money is made. Survive that, and then it is all grip and grinds through the final station.

• How it should Feel: GASSY and/or MUSCULAR ENDURANCE!

This three-part workout analogy is like the movie “Old Yeller.” At first, everything is going well and as expected, but then a dog shows up and adds chaos to your life, which you learn to love. Just when you think things are settling down, a rabid wolf suddenly attacks and takes everything you hold dear, leaving you with the responsibility of finishing the job. I hope this explanation helps, although it might sound a bit strange. – Darren Hunsucker

WORKOUT STRATEGY & FLOW

• Row/Echo Bike: Pacing here is fast but controlled (80-85%) and should not be a sprint due to the high demand for breathing coming after. Make sure to throttle down the final 2-3 calories for a smooth transition. Be sure to relax your grip as much as possible.

• Single Arm Kettlebell Clean and Push Press – can also Push Jerk As well!: Weight is moderate be challenging but doable for bigger sets since you can alternate arms and use those hips.

• Box Jump Over : Legs will be tired, and the box will be higher than normal. Take that first jump very cautiously and jump with all your might. Settle into a smooth pace that’s as close to nonstop as possible.

• Lateral Burpee over Rower: Parallel to the rower, stay low and stay moving. Don’t sprint through it, be steady and breathe.

• Rope Climb : Big jump every time and focus on using your legs before your arms. Try to complete one climb every 15-20 seconds.

• Ring Muscle Up / Bar Muscle Ups: The goal should be 1-3 sets on these. Don’t hop on the rings until you know you are ready to knock out a good chunk of the reps.

SCALING

• The SCALING aim is for intensity to stay up and sets to stay near non-stop/unbroken through each workout.

• Scaling option to finish near the target score:

For time:

40/32 Calorie Row

20 Hang Kettlebell Clean and Jerk (53/35)

5 Rope Climbs

-rest 2 minutes-

30/24 Calorie Echo Bike

20 Box Jump Overs (30/24)

10 Ring Muscle Ups

-rest 2 minutes-

20/16 Calorie Row

20 Burpee over Rower

15 Bar Muscle Ups

2 position power clean + jerk (Weight)

2 Position Power Clean + 2 Push Jerk @ 65%

2 Position Power Clean + 2 Push Jerk @ 68%

2 Position Power Clean + 1 Push Jerk @ 73%

2 Position Power Clean + 1 Push Jerk @ 75%

2 Position Power Clean + 1 Push Jerk @ 75+%

*2 Position Power Clean is from Floor and Mid Thigh

Extra 1/17/24 (Checkmark)

3 sets

3 rounds

10/8 Calorie Ski

40 yard Sled Push (225/180)

10/8 Calorie Ski

80 yard Sandbag Carry (150/100)

18/15 Calorie Assault Bike

-rest 5 minutes b/t sets-