CrossFit – Wed, Jul 17

CrossFit GonzStrong – CrossFit

DB Seated Strict Press +20 barbell strict press (Weight)

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)

10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)

7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

*Score is Dumbbell Seated Strict Press weight.

Donut Holes (Time)

20 minute time cap

4 Sets

15 Double Dumbbell Deadlifts (2×50/35)

100ft Farmer Carry (2×50/35)

10 Double Dumbbell Step Back Lunges

100ft Farmer Carry

-2 minutes rest between sets-

Athletes Notes

TARGET SCORE

Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! All the grip and hamstrings today. We have 4 mental and physically exhausting sets. The first set should be the tester to see the areas for quick, strategic breaks. Be mindful of early grip fatigue and try to keep consistent times across sets.

How it should Feel: GASSY and GRIPPY! During your rest, it’s all about recovery and chalking up.

WORKOUT STRATEGY & FLOW

Dumbbell Deadlift: The weight should be moderate, and sets could be completed unbroken. However, we recommend breaking 1-3 reps short of finishing so you can take a quick breather before finishing and going straight into the farmer’s carry.

Double Dumbbell Farmer’s Carry: Unbroken! I don’t care what you have to do, just get it done.

—-if you don’t have 100ft of space, you can do 40 seconds of Double Dumbbell Farmer’s Carry Marches in place

Double Dumbbell Stepback Lunge – Farmers Carry: Spending on how you feel here aim to complete in 1-2 sets. Fast transition and breathe through the motion.

MAYHEM MOMS MODIFICATIONS

(For pregnant and postpartum women)

Dumbbell Deadlift –> no modification unless you feel more comfortable doing Elevated Sumo KB Deadlifts

Farmer Carry –> no modification, if needed complete as a 40 second hold in place

Dumbbell Step back Lunge –> Dumbbell Split Lunge (5 on each side)

SCALING

The SCALING aim is to use appropriate loading and stay moving!

Scaling option to finish near the target score:

4 sets

15 Double Dumbbell Deadlifts (2×50/35)

100ft Farmer Carry (2×50/35)

10 Double Dumbbell Step Back Lunges (2×50/35)

100ft Farmer Carry (2×50/35)

-2 minutes rest between sets-