CrossFit – Wed, Jun 5

CrossFit GonzStrong – CrossFit

Front squat (Weight)

Step one:

10 Front Squat 6/10 RPE

NEXT On the top of the minute start the 6 mins

Step 2:

6 Minutes (Every minute on the minute)

Min 1: 5 Front Squat @ 68-72%

Min 2: 5 Front Squat @ 68-72%

Min 3: 5 Front Squat @ 68-72%

Min 4: 5 Front Squat @ 68-72%

Min 5: 5 Front Squat @ 68-72%

Min 6: 5 Front Squat @68-72%

Step 3:

NEXT REST A MIN OR TWO THEN HIT 10 reps below

10 Front Squat 6.5/10 RPE

Rocky Mountains (Time)

For Time

15-10-5

Deadlift (255/165)

Shuttle Run

-Straight into-

20 Wall Walks

-Straight into-

5-10-15

Deadlift (255/165)

Shuttle Run

• Target Time: sub 12 minutes

• Time Cap: 15 minutes

STIMULUS and GOALS

• How to Pace: CHALLENGE into GRIND! Today’s workout has us climbing the ladder through quick deadlifts and shuttle runs. Once the bottom is reached, it’s time to grind through a larger set of wall walks. The key to success is being aggressive and strategic through the middle to minimize rest and avoid burning out. When you hit the last rep of wall walks, it’s time to see if you can repeat your performance ascending back up the ladder.

• How it should Feel: GASSY and MUSCULAR ENDURANCE! How bad are you willing to hurt? Nothing will put you at risk of failure, so put your head down and go to work.

WORKOUT STRATEGY & FLOW

• Deadlift: Weight is moderate (under 60% of 1RM) where all reps could be completed unbroken. However, it might be wise to pace early on and break into two quick sets if you don’t love heavier deadlifts. If you can go unbroken on the ascending reps, then go for it.

• Shuttle Run: Down and back is 1 rep (50ft total). Pacing should be moderately fast (75-80%+) while aiming to slow down the final 2-3 reps before returning to the bar. The final shuttle run (15) will be a gut check; go hard.

• Wall Walk: Try and not over rest here, maybe touch and go a few reps before getting a 3-5 second break at the bottom. Goal pace should be 4-6+ reps every minute.

—-can scale by only going as close to the wall as you feel comfortable OR completing these as Elevated Box Walks OR Inchworm with Double Push Up

MAYHEM MOM MODIFICATIONS

(For pregnant and postpartum women)

• Deadlift –> Elevated Sumo Deadlift or Elevated Conventional Deadlift or Elevated Sumo KB Deadlifts

• Shuttle Run —> no modification, if needed complete 30 seconds of controlled High Knees to Lateral Shuffle for every 5 reps.

• Wall Walks –> Elevated Box Walks OR Modified Inchworm

SCALING

• The SCALING aim is to use appropriate loading and keep the intensity up!

• Scaling option to finish near the target score:

For Time

15-10-5

Deadlift (225/145)

Shuttle Run

-Straight into-

15 Wall Walks

-Straight into-

5-10-15

Deadlift (225/145)

Shuttle Run