CrossFit – Wed, Mar 20
CrossFit GonzStrong – CrossFit
Snap! Crackle! Pop! (2 Rounds for time)
2 sets
14/11 Calorie Echo Bike
14 Overhead Squats (115/80)
7 Rope Climbs
14 Overhead Squats (115/80)
14/11 Calorie Echo Bike
-rest 3 minutes b/t sets-
Target Time each set: 3-4 minutes
• Time Cap each set: 5 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE! Nice little chipper that we will go through twice. Reps and weight are manageable enough where effort should be non-stop. The rest is long enough to where intensity should be amplified on the final set.
• How it should Feel: PAIN!!! Test out the first set with a test pace approach and then it’s time to light the lungs up with set 2.
WORKOUT STRATEGY & FLOW
• Calorie Bike: It’s short, the first Bike should be the primer where you push, but wind down the final 2-3 calories for a smooth exit. Second bike should have a strong, sprint type finish to the end (85%).
• Overhead Squat – MUST come from the ground though. : Weight is light-moderate (-50%) where both sets should be unbroken. Squat snatch right into it, breathe through each rep and move.
• Rope Climb : It is a bear in the middle here! Make sure you utilize your core, effective foot position and a strong pull!
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Bike —-> no modification
• Overhead Squat —> Overhead Squat to Bench OR Banded Overhead Squats
• Rope Climb —> Modified Rope Climb- version 1 – seated on ground legs bent
Modified Rope Climb- version 2 – from a low squat with controlled lower back to squat
Modified Rope Climb-version 3 – weighted sled rope pull
SCALING (AKA 40+ Masters Rx)
• The SCALING aim should allow for quick sets and consistent set times.
• Scaling option to finish near the target score:
2 sets (set 1 @80%, set 2@85% pacing effort)
11/8 Calorie Echo Bike
14 Overhead Squats (95/65)
5 Rope Climb
14 Overhead Squats (95/65)
11/8 Calorie Echo Bike
-rest 4 minutes b/t sets-
Extra 3/20/24 (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Band Pull Through @ moderate weight
10 GHD Hip Raise @ moderate weight
10 GHD to parallel w/plate on chest
10 Strict Hanging Leg Raise
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds