CrossFit – Fri, Aug 18
Announcements
Competition November 11th
The Forge: Team Comp
male/male female/female
intermediate and scaled
$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that
Come out and Play! Link below:
https://competitioncorner.net/events/11011/details
Ask Lyanne if you have questions.
CrossFit GonzStrong – CrossFit
Sloan Peterson (AMRAP – Reps)
Partner Throwdown Friday!
In a 30 minute window:
2000m Row
-then-
30 Rounds of Holleyman
5 Wall Balls (20/14) (
3 Handstand Push Ups
1 Power Clean (205/145)
-then-
Max Bench Press (205/145)
*Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner
__________________________
Individual version:
In a 20 minute window:
1000m Row
-then-
15 Rounds of Holleyman
5 Wall Balls (20/14) (10/9ft)
3 Handstand Push Ups
1 Power Clean (205/145)
-then-
Max Bench Press (205/145)
*We changed to a 20 minute window for individuals to not have ~10 minutes at the bench press station.
Minimum Reps before scaling: 20
STIMULUS and GOALS
• How to Pace: GRIND!
Hopefully, your partner is ready to go into battle with you because it’s going to be a lot. Be strategic on how things will be split to sustain a consistent, moderate effort across all stations. Use the first part as the primer, grind through the rounds, and make sure to spot each other on the bench.
• How it should Feel: MUSCULAR ENDURANCE and CARDIO! We have a 3-course meal today that will fill you and your partner up where seconds won’t even be an option.
WORKOUT STRATEGY & FLOW
• Row: Use a set time or distance back and forth that allows for a moderate-push pace effort. Whatever you pick ensures that you and your partner get a solid 1:1 work to rest.
• Holleyman (30 rounds): We are going to require breaking this up as 1 round back and forth (15 rounds each) today! This will help us recover and keep the intensity.
• Bench Press: (This weight should not be more than 80% of 1RM) Regardless of the remaining time, approach with caution. You just went through the gauntlet, so be sure someone is spotting. Weight should be moderately heavy while aiming for 3-5 reps back and forth to start.
SCALING
• The SCALING aim is to stay moving and get a great workout in with your partner
• Scaling option to finish near the target score:
Back Rack Step ups (Weight)
14 Barbell Back Rack Step Ups (7 each leg) @ 7/10 RPE
12 Barbell Back Rack Step Ups (6 each leg) @ 7.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 9/10 RPE
Extra 8/18/23 (Checkmark)
DB Bench press
9 Dumbbell Bench Press @ 6.5/10 RPE
9 Dumbbell Bench Press @ 7.5/10 RPE
7 Dumbbell Bench Press @ 8/10 RPE
7 Dumbbell Bench Press @ 8.5/10 RPE
5 Dumbbell Bench Press @ 9/10 RPE
*10 Speed Push Up after each set.
Snatch grip deadlift
5 Snatch Deadlift @ 9.5/10 RPE
5 Snatch Deadlift @ 9.5/10 RPE
5 Snatch Deadlift @ 9.5/10 RPE
5 Snatch Deadlift @ 9.5/10 RPE
5 Snatch Deadlift @ 9.5/10 RPE
One mile repeats (rest 2 mins)
1st at 3-4 rpe
2nd- max out put
3rd at 3-4 rpe