CrossFit – Fri, Jul 28
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
Back squat 5×1 (Weight)
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
Bugatti (AMRAP – Reps)
Partner Throwdown
4 Sets
AMRAP 4 Minutes
400m run at same time
10 Synchro Burpee Pull Ups
Max Cleans (225/155) 45-54 (185/125) 55+(155/110)
-rest 1 minute b/t sets-
Individual version:
4 Sets
AMRAP 4 Minutes
500m Row
10 Burpee Pull Ups
Max Cleans (225/155)
-rest 1 minute b/t sets-
TARGET SCORE
• SCORE = total number of cleans
• Target Reps each set: 10+ (Including both partners)
• Minimum Number of reps before scaling each set: 6 (including both partners)
STIMULUS and GOALS
• How to Pace: STEADY! Into a the PAIN CAVE! It’s one of those workouts where you have to buy the cow if you want the milk. Start controlled and consistent through the first two stations to have at least 45 seconds for the cleans.
• How it should Feel: PAIN! Like the fourth of July is going off in your legs!
WORKOUT STRATEGY & FLOW
• Row: Moderate-push pace (75%+) effort to finish under 2 minutes. It does no good to sprint and then wait on your partner. Have a planned pace that allows both to exit the rower comfortably and right to work on the burpees.
• Burpee Pull Up : The synchronization happens when both chests meet at the bottom of the burpee and the chins are over the top of the bar (together). Pacing must be pushed cautiously to avoid lighting up your pull before the cleans. The goal is 60 seconds to finish.
• Clean: These may be power OR squat cleans. Ensure the more coherent partner goes first. Weight is moderately heavy (80% or less of 1RM), where 1 rep should be completed back and forth. If you and your partner are comfortable, then maybe 2 reps back and forth, a little extended rest between.
SCALING
• The SCALING aim is to use an appropriate load!
• Scaling option to finish near the target score:
Partner Throwdown
4 Sets
AMRAP 4 Minutes
500m Row (each, at the same)
7 Synchro Burpee Pull Ups
Max Cleans (185/125)
-rest 1 minute b/t sets-
Individual version:
4 Sets
AMRAP 4 Minutes
500m Row
7 Burpee Pull Ups
Max Cleans (185/125)
-rest 1 minute b/t sets-
Extra (Checkmark)
snatch grip deadlift
3 Snatch Deadlift @ 9/10 RPE
3 Snatch Deadlift @ 9/10 RPE
3 Snatch Deadlift @ 9/10 RPE
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Standing DB Lateral Raise @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-