CrossFit – Fri, Apr 12
CrossFit GonzStrong – CrossFit
3 Position power snatch (Weight)
7 Sets New set every 1:30.
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Power Snatch
*Last week probably looked something like 2 sets at 65%, 3 sets at 65% 3 at 70%, 1 at 75%. So more at the lower range of the percentages.
**This week we want to be something like this: week may be 1 at 65%, 3 at 70%, 3 at 75%. More at the higher range of the percentages.
***If you had most to all at higher range of the percentages last week, then hit 75% (or 1-2% over) for all working sets)
BLT (Time)
2 Rounds:
25 Strict Supinated Pull Ups
50 db push ups
75 V Ups
*Ring or Bar Dips are Rx’d. We encourage you to choose whichever you need to work on more!
• Target Time: sub 16 minutes
• Time Cap: 22 minutes
STIMULUS and GOALS
• How to Pace: STEADY!
We have a solid upper body pump with a little core action mixed in. Break the pull/push into smart, calculated sets to avoid muscle failure and grind through the V-Ups. Try to have similar pacing on both rounds.
• How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! The combo will swell up the arms like balloons. Stay steady and stay consistent.
WORKOUT STRATEGY & FLOW
• Supinated Pull Ups – chin ups: I like 4-6 sets here while doing your best you don’t resort to singles. Lockout at the bottom and finish your pull. Remember, no kipping!
• Option 1: Ring Push Ups: We want the rings as close to the ground as possible to match your feet and aim to keep a parallel body with the ground. These are tough and a great way to work extra stability in your push ups!
• Sub for Ring Push Up: Dumbbell Push Ups
• V-Ups: Manageable sets here with quick breaks. Try and complete these in 3-5 sets.
SCALING
• The SCALING aim is to stay within the target time.
• Scaling option to finish near the target score:
2 Rounds:
15 Strict Supinated Pull Ups
30 Ring Push Ups (OR Dumbbell Push Ups)
60 V Ups
Extra 4/11/24 (Checkmark)
Run Workout
8 sets:
200m at RPE8,
400m recovery jog/walk
No rest b/t reps or sets.