CrossFit – Wed, Mar 13

CrossFit GonzStrong – CrossFit

Call me beep me if you want reach me (2 Rounds for time)

2 sets:

12/10 Row or 150m run

8 Dumbbell Front Squats (2×50/35)

12/10 row/run

6 Dumbbell Push Press (2×50/35)

12/10 Cal row or run

4 Dumbbell Thrusters (2×50/35)

12/10 row/run

2 Dumbbell Squat Clean Thrusters (2×50/35)

-rest until minute 8 before starting the next set

Target Time each set: sub 4 minutes

• Time Cap each set: 6 minutes

STIMULUS and GOALS

• How to Pace: CHALLENGE! We want you firing on all cylinders for our open workout Friday! You should be FAST within each set, but not all out. You should feel grooved in and ready to go! Intensity can hit up to 80-85% with all the built in rest and short duration.

• How it should Feel: GASSY! It will just be a bit out of breath and maybe feel the burn, just as it ends. You are ready to go! The purpose today is to be game ready more than building fitness!

WORKOUT STRATEGY & FLOW

• Ski or Row: Fast pace here. In and out of the machine for some power and quick aerobic work.

• Dumbbells: Work for smooth movement that is unbroken for each time you pick up the dumbbells. None of these weights or rep schemes should intimidate you at all. It’s about working efficiency, transitions and positions! If they are too heavy to stay unbroken, then scale the weight

Dumbbell Front Squat

Dumbbell Push Press

Dumbbell Thruster

Dumbbell Squat Clean Thruster

MAYHEM MOM MODIFICATIONS

(for pregnant and postpartum women)

• Ski/Row —-> no modification, unless another machine is more comfortable

• Dumbbell Front Squats —-> no modification, squat to a box if needed for stability

• Dumbbell Push Press —-> no modification OR Seated Dumbbell Strict Press if needed

• Dumbbell Thruster —-> no modification OR break it into dumbbell front squat + Dumbbell Strict Press if needed.

• Dumbbell Squat Clean Thrusters —-> Dumbbell Hang Squat Clean Thrusters (going from the hang)

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is to keep intensity up and finish with confidence

• Scaling option to finish near the target score:

2 sets:

10/8 Calorie Ski (OR Row)

7 Dumbbell Front Squats (2×50/35)

10/8 Calorie Ski (OR Row)

5 Dumbbell Push Press (2×50/35)

10/8 Calorie Ski (OR Row)

3 Dumbbell Thrusters (2×50/35)

10/8 Calorie Ski (OR Row)

1 Dumbbell Squat Clean Thrusters (2×50/35)

-rest until minute 8 before starting the next set-

Clean and Jerk 4X1 (Weight)

*Do a set every 1 minute and 30 seconds.

@ 65-70% 1 RM Power Clean and Jerk

@ 70-75% 1 RM Power Clean and Jerk

@ 75-80% 1 RM Power Clean and Jerk

@ 80-85% 1 RM Power Clean and Jerk

Extra 3/13/24 (Checkmark)

For time:

60ft Handstand Walk

30/24 Calorie ski

60ft Handstand Walk

60 Chest to bar Pull Ups

60ft Handstand Walk

30/24 Calorie ski

60ft Handstand Walk