CrossFit – Wed, Nov 29

CrossFit GonzStrong – CrossFit

Front squat (Weight)

1 Front Squat @ 65%

1 Front Squat @ 70%

1 Front Squat @ 75%

1 Front Squat @ 75+%

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 4 Minutes

12/10 Calorie Bike Erg (OR 12/10 Calorie Assault Bike)

8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)

-rest 2 minutes-

AMRAP 4 Minutes 12/10

Calorie Row 8 Dumbbell Box Step Overs (50/35) (24/20) -rest 2 minutes-

GOALS • How to Pace: CHALLENGE into GRIND! moderate-high intensity. Move with purpose with a near non-stop effort. Purposeful breathing and controlling one’s heart rate on the bike are the keys to survival in this one. We’d love you to pace each 4 minute AMRAP with near identical efforts on pacing! • How it should Feel: LACTIC ACID PARTY! Legs and lungs are going to swell like balloons. Focus on breathing and focus on getting your heart rate back down going into the next set.

WORKOUT STRATEGY & FLOW Flow

0:00 – 4:00 : As many rounds/reps of Bike Erg + Burpee Box Jump Overs (set 1 score)

4:00 – 6:00 : Complete Rest

6:00 – 10:00 : As many rounds/ reps of Row, DB Box Step Overs (set 2 score)

10:00 – 12:00 : Complete Rest

12:00 – 16:00 : As many rounds/reps of Bike Erg + Burpee Box Jump Overs (set 3 score)

16:00 – 18:00 : Complete Rest

18:00 – 22:00 : As many rounds/ reps of Row, DB Box Step Overs (set 4 score) __

Calorie Row/Bike: Pacing on both should be moderately high (80%+) with the goal to finish under 45 seconds.

Be sure to wind down the final 2 calories for a smoother transition.

• Burpee Box Jump Over (OR Burpee to Target ): Pacing should be smooth and steady where you can stay non-stop. Ideally, we don’t want to spike our heart rate any higher than it is here. So try to control your tempo, stay moving, and only push if the clock is winding down. If you have a target you can jump to then go for it! It’d be a nice change up for the workout today.

• Single Dumbbell Box Step Overs: Same as the burpees, just stay smooth and steady. Stay low and try to keep moving with little stoppage on the turnaround. The goal should be unbroken through all sets.

MAYHEM MOM MODIFICATIONS (For pregnant and postpartum women) • Bike —-> no sub unless another machine is more comfortable • Burpee Box Jump Overs —-> Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs • Row —-> no modification unless another machine feels more comfortable • Dumbbell Box Step Overs —-> Support Assisted – Single Dumbbell Curtsy Lunge (4 total) SCALING (AKA 45+ Masters Rx) • The SCALING aim is to keep the stimulus across all sets. •

Scaling option to finish near the target score:

2 sets: AMRAP 4 Minutes 10/8 Calorie Bike Erg (OR 10/8 Calorie Air Bike) 6 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 8ft target) -rest 2 minutes- AMRAP 4 Minutes 10/8 Calorie Row 6 Dumbbell Box Step Overs (50/35) (24/20) -rest 2 minutes b/t sets-

Extra (Checkmark)

Zone 2

30 min run

30 min bike