CrossFit – Wed, Jan 31
Announcements
Bring a friend Friday February 9th! You will need them to like all our social media and schedule a No Sweat Intro!
CrossFit GonzStrong – CrossFit
Cinnamon raisin bagel (AMRAP – Rounds and Reps)
Partner Workout:
AMRAP 15 Minutes
10 Shuttle Runs (50ft) (each, at the same time)
10 Synchro Deadlifts (225/155)
10 Wall Walks (split as desired)
10 Shuttle Runs (50ft) (each, at the same time)
10 Synchro Deadlifts (225/155)
Individual Version:
AMRAP 15 Minutes
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
5 Wall Walks
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
TARGET SCORE
• When counting reps for the unfinished round, you must complete a full shuttle run to count the rep (down 25ft and back 25ft). If you end in the middle of a shuttle run, that rep will not count.
• Target Rounds: 4+
• Minimum Rounds before Scaling: 3
STIMULUS and GOALS
• How to Pace: STEADY into GRIND!! Find a partner that matches up well and give this Open style of workout a go. Pacing should be moderate and consistent across each round. Be strategic on tempo and sets to avoid burning out or leaving your partner in the dust.
• How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! A lot of work is done within one round. Control the pacing early so you have just a little left in the tank when the wall hits in the last 4-5 minutes.
WORKOUT STRATEGY & FLOW
• Shuttle Runs- 1 rep is 50ft (25ft down, 25ft back): The run is completed together, so make sure you have enough room. Pacing should be moderate and used as somewhat of the recovering portion of the workout.
• Deadlift : Weight is moderate (under 60% of 1RM) where all 10 reps could be completed unbroken. However, given the longevity of the workout and posterior demand it might be a good idea to break into two fast sets.
• Wall Walks : Let’s push today and try to not go singles back and forth. Try to aim for at least 2+ touch-and-go reps before switching. The more time spent on transitions will hurt your score more than you know in the long run.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Shuttle Runs —–> Run if you can or complete around 90 seconds to 2 minutes of High Knees to Lateral Shuffle
• Deadlifts —-> Elevated Sumo Deadlift or Elevated Conventional Deadlift or Elevated Sumo KB Deadlifts
• Wall Walks —-> Modified Inchworm
SCALING (AKA 40+ Masters Rx)
• The SCALING aim is for a consistent place and sets to be held across the entire amrap.
• Scaling option to finish near the target score:
Partner Workout:
AMRAP 15 Minutes
7 Shuttle Runs (50ft) (each, at the same time)
7 Synchro Deadlifts (225/155)
7 Wall Walks (split as desired)
7 Shuttle Runs (50ft) (each, at the same time)
7 Synchro Deadlifts (225/155)
*Sub 10 Deadlifts (185/125) if needed
Individual Version:
AMRAP 15 Minutes
7 Shuttle Runs (50ft)
7 Deadlifts (225/155)
3 Wall Walks
7 Shuttle Runs (50ft)
7 Deadlifts (225/155)
Clean Pull + Power Clean+ jerk (Weight)
*Do a set every 2 minutes.
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk
Extra 1/31/23 (Checkmark)
10 sets (at moderate sustainable effort. 7/10 RPE or less)
:40 on/:20 off
1. Assault Bike Calories
2. Burpee Box Get Over (48)
3. Assault Bike Calories
4. Sandbag Squats (100/70)
5. Assault Bike Calories
6. Sandbag Carry (100/70)