CrossFit – Wed, Mar 27
CrossFit GonzStrong – CrossFit
Reading Rainbow (Time)
3 Rounds
15 Deadlifts (135/95)
50ft Handstand Walk (100ft framers carry 50/35)
-rest 1:1-
3 Rounds
12 Deadlifts (185/125)
50ft Handstand Walk (100ft farmers carry 50/35)
-rest 1:1-
3 Rounds
9 Deadlifts (205/155)
50ft Handstand Walk (100ft farmers carry 50/35)
TARGET SCORE
• Target Time each set: 3-4 minutes
• Time Cap each set: 5 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE! Make these rounds fast and quicker transitions. It’s only 3 rounds so we want you to keep intensity throughout.
• How it should Feel: GASSY! The handstand walks may get challenging but most of the hold up should be heart rate or breathing.
WORKOUT STRATEGY & FLOW
• Deadlifts: Don’t start at over 50% of 1RM. These are ideally unbroken most to all of the workout. Stay disciplined with keeping good positions and not fatiguing your back.
• Handstand Walk: We’d love unbroken sets of 25ft throughout since that distance will likely be used in quarterfinals. If you must break before 25ft, then use 5ft increments to keep it competition like for strategizing when to rest and kick back up with the lines every 5ft
SCALING
• The SCALING aim is to use appropriate load and stay moving.
• Scaling option to finish near the target score:
3 Rounds
12 Deadlifts (185/125)
25ft Handstand Walk
-rest 1:1-
3 Rounds
9 Deadlifts (225/155)
25ft Handstand Walk
-rest 1:1-
3 Rounds
6 Deadlifts (275/185)
25ft Handstand Walk
Team Version
Pairs
3 Rounds
12 Deadlifts (225/155)
**Partner Holds HS while partner does Deadlifts, then switch
Then
50’ HS Walk
**partner holds top of Deadlift 225/155 while partner does HS walk, then switch
-rest 1:1-
3 Rounds
9 Deadlifts (275/175)
**Partner Holds HS while partner does Deadlifts, then switch
Then
50’ HS Walk
**partner holds top of Deadlift 275/185 while partner does HS walk, then switch
-rest 1:1-
3 Rounds
12 Deadlifts (315/205)
**Partner Holds HS while partner does Deadlifts, then switch
Then
50’ HS Walk
**partner holds top of Deadlift 315/205 while partner does HS walk, then switch
Reading rainbow Junior version (Time)
3 Rounds
12 Deadlifts (225/155)
12 Bar Facing Burpees
-rest 1:1-
3 Rounds
9 Deadlifts (275/185)
12 Bar Facing Burpees
-rest 1:1-
3 Rounds
6 Deadlifts (315/225)
12 Bar Facing Burpees
Clean and Jerk (Weight)
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-90% 1 RM Clean and Jerk