CrossFit – Wed, May 8
CrossFit GonzStrong – CrossFit
Complex: cln pull+hang power clean + pause split Jerk (Weight)
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.
Carrie Underwood (Time)
Teams of 2
60-30-20
Synchro Dumbbell Snatches (50/35)
40-20-10
Synchro Toes-to-bars
Individual version:
60-30-20
Dumbbell Snatches (50/35)
40-20-10
Toes-to-bars
• Target Time: 8-10 minutes
• Time Cap: 13 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE!
Moderately heavy dumbbell paired with another grip intensive movement. These workouts are designed to test your grit and strategy to sustain a steady workflow without blowing up your grip. Find a partner of similar skill level and tackle this quarterfinal workout like it matters. Make sure someone takes charge and does the counting while controlling the pace.
• How it should Feel: GRIPPY and GASSY! Communicate with one another and don’t be afraid to call an audible if the arms are starting to fail.
WORKOUT STRATEGY & FLOW
• Dumbbell Snatches : Sets of 10 or more is a great goal. It’s better to break early, then to get into that middle round and have no pull left. Be overly aggressive with your hip drive and breathe at the top of each rep.
• Toes to Bar: Similar to the dumbbell snatch, it might be wise to do smaller sets with a short rest then to go big and get stuck staring at the bar. Manage the grip fatigue through the middle then blow it out at the end!
MAYHEM MOM MODIFICATIONS
(For pregnant or postpartum women)
• Dumbbell Snatch –> no modification or Single Dumbbell Hang Snatch
• Toes to Bar –> Controlled Hanging Knee to Chest or American Kettlebell Swing
SCALING (aka Masters 40+)
• The SCALING aim is to keep bigger unbroken sets and finish near the target time!
• Scaling option to finish near the target score:
Teams of 2
40-20-15
Synchro Dumbbell Snatches (50/35)
30-15-5
Synchro Toes-to-bars
Individual version:
40-20-15
Dumbbell Snatches (50/35)
30-15-5
Toes-to-bars