CrossFit – Fri, Nov 10
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 with a sprint (Weight)
*Do a set every 3 minutes.
1 Back Squat @ 5.5/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9.5/10 RPE
*50 Yard Build Up Sprint after each set.
From Coach Sage “Build up Sprint: Think about changing gears as you go. For 10 yards you are in 1st gear, the next 10 yards you’re in 2nd gear, next 10 yards 3rd gear, next 10 yards 4th gear. You’re only at your “maximum speed” for the last 10 yards. You should not be completing a full out sprint for 50 yards. I want you to learn how to increase speed as you go.
Note: Be careful here with your hamstrings. I would recommend for the first few sets, only build up to 80% effort in the sprint. The last few sets, you can increase to a full on sprint. Be smart!”
Metcon (Time)
2 Person Teams (Chose one of the following options to do):
For TIme:
50-40-30-20-10
Bench Press (135/95)
25-20-15-10-5
Strict Chin Ups
-OR-
For Time:
50-40-30-20-10
Strict Press (95/65)
25-20-15-10-5
Ring Rows
*Split reps as desired
Individual Version (Chose one of the following options to do):
For Time:
25-20-15-10-5
Bench Press (135/95)
12-10-8-6-4
Strict Chin Ups
-OR-
For Time:
25-20-15-10-5
Strict Press (95/65)
12-10-8-6-4
Ring Rows
• How to Pace:
GRIND! All the pressing and pulling for you and your best friend. Be strategic on how reps are divided up so you both can avoid muscle fatigue and keep a consistent work effort across. Part 2 will feel significantly heavier after the first part so be ready to work overtime.
• How it should Feel:
LACTIC ACID PARTY! Make sure to pack a bigger shirt because your upper body is going to swollen after this one.
WORKOUT STRATEGY & FLOW
• Bench Press : Weight should be moderately-light (50-60%) where you can hit 5-10 reps back forth. Make sure the partner not benching is spotting.
• Strict Chin Ups: Anything but singles so don’t even think about doing 1 rep back and forth. 3-5 would be a goal rep range.
• Barbell Strict Press : Weight should be light-moderate (50-60%) with the goal of completing 5-10 reps at a time. No hips and focus on keeping your core tight, don’t get careless.
• Ring Rows : Rings should be around hip height with the chest line up underneath with legs fully extended. 10’s back and forth would be safe bet back and forth.
MAYHEM MOM MODIFICATION
(For pregnant and postpartum women)
• Bench Press —–> DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press
• Chin Ups —–> Band Assisted Pull Ups- 2 Foot or
Banded Lat Pull Down or Double Dumbbell Supinated Bent Over Rows
• Strict Press —–> no modification, can choose to complete as Double Dumbbell Seated Strict Press
• Ring Rows —–> no modification unless Double Dumbbell Bent Over Row feels better
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for both partners to be able to complete at least 50% of the work load.
• Scaling option to finish near the target score:
2 Person Teams (Chose one of the following options to do):
For Time:
50-40-30-20-10
Bench Press (115/80)
20-16-12-8-4
Strict Chin Ups
-OR-
For Time:
50-40-30-20-10
Strict Press (75/55)
20-16-12-8-4
Ring Rows
*Split reps as desired
Individual Version (Chose one of the following options to do):
For Time:
25-20-15-10-5
Bench Press (115/80)
10-8-6-4-2
Strict Chin Ups
-OR-
For Time:
25-20-15-10-5
Strict Press (75/55)
10-8-6-4-2
Ring Rows
Extra 11/10/23 (Checkmark)
8 minute EMOM
Odd minute: 15 Alternating Single Jump Crossover Jump
Even minute: 30 Double Unders
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
2 Push Press @ 7/10 RPE
2 Push Press @ 7.5/10 RPE
1 Push Press @ 8/10 RPE
1 Push Press @ 8.5/10 RPE
1 Push Press @ 9/10 RPE
4 sets:
300m Run
10 Thrusters (115/80)
300m Run
10 Power Clean and Jerks (115/80)
300m Run
-rest 1:1 b/t sets-