CrossFit – Fri, Nov 3
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 11/3/23 (Weight)
Do a set every 2 minutes.
3 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
2 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
I aint fraid’ of no ghost (Time)
Partner Throwdown Friday! Score is total time WITHOUT THE REST!
2 Sets
In a 10 minute window
1200 run each at the same time
AMRAP in the time remaining of
Partner 1: 5 Box Jump (30/24)
Partner 2: 10 Kettlebell Swings (70/53)
*Both perform at the same time, then switch when each are done
20 Synchro Air Squats
-rest 4 minutes between sets-
Individual Version:
2 Sets
In a 10 minute window
1500m row or 1200 m run
AMRAP in the time remaining of
5 Box Jump (30/24)
10 Kettlebell Swings (70/53)
20 Air Squats
-rest 4 minutes between sets-
Minimum Rounds before Scaling: 2+
STIMULUS and GOALS
• How to Pace: STEADY. The goal is to move at an effort you could sustain with your partner for a 30-minute AMRAP if you had to. The movements should allow you and your partner to transition quickly and go unbroken without feeling too gassed or out of control. This is a good opportunity to learn your gears and practice your pacing.
• How it should Feel: CARDIO. This one is all about sustainability. See if you and your partner can hit the same amount of rounds each set or within a couple of reps of the first one.
WORKOUT STRATEGY & FLOW
FLOW
0:00 – 10:00
Partner 1 and Partner 2 perform 1500m Ski at the same time.
When both are finished, partner 1 will complete 5 Box Jumps while partner 2 completes 10 Kettlebell Swings. THEN Partner 1 will complete 10 Kettlebell Swings while partner 2 completes 5 Box Jumps. When both partners have completed both stations, they will perform 20 synchro air squats.
They will repeat the box jump, kettlebell swing, push up part until the end of the 10 minutes, aiming for as many rounds and reps as possible.
10:00 – 14:00 Complete Rest
14:00 – 24:00 Repeat for set 2
• Ski/Row: Low-moderate pacing (70-75%) lined up with your partner. Breathe through the motion and try to focus on keeping your heart rate from spiking. NOTE: YOU WILL ONLY DO THIS 1 TIME PER SET
• Box Jumps : No Rebounding, reset at the bottom, and be explosive with every jump. Height should be challenging, but not threatening to cause a missed rep.
• American Kettlebell Swing : Big hips and launch the weight overhead. Breathe at the top while relaxing your grip and stay unbroken.
• Air Squats : Smooth and steady through these at a rate that does not blow up your legs.
MAYHEM MOM MODIFICATIONS
(for pregnant and postpartum women)
• Ski ——> no modification unless another machine is more comfortable
• Box Jumps ——> Modified Tuck Jump
• Kettlebell Swings —–> no modification
• Air Squats —–> no modification, can squat to a box / chair if needed for additional balance
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for athletes to move at a rate that allows for consistency across the long amraps
• Scaling option to finish near the target score:
2 Sets
In a 10 minute window
1500m Ski Erg (OR Row) (each at the same time)
AMRAP in the time remaining of
Partner 1: 5 Box Jump (24/20)
Partner 2: 10 Kettlebell Swings (53/35)
*Both perform at the same time, then switch when each are done
20 Synchro Air Squats
-rest 4 minutes between sets-
Individual Version:
2 Sets
In a 10 minute window
1500m Ski Erg (OR Row)
AMRAP in the time remaining of
5 Box Jump (24/20)
10 Kettlebell Swings (53/35)
20 Air Squats
-rest 4 minutes between sets-
Extra 11/4/23 (Checkmark)
Deficit Deadlift snatch
4×4 @8.5 RPE
seated strict press
5 @ 6/10 RPE
5 @ 6.5/10 RPE
3 @ 7/10 RPE
3 @7.5/10 RPE
1 @ 8/10 RPE
1 @ 9/10 RPE
1 @ 10/10 RPE
3 Sets
10 High Hang Snatch High Pulls (use straps)
10 Deficit Hand Release Push Ups
5 Weighted Chin Ups
3 Sets
30 Sec Bike Erg (or Echo) at RPE10, 30 Sec Rest
150m Run at RPE7, 30 Sec Rest
30 Sec Bike Erg (or Echo) at RPE10, 30 Sec Rest
150m Run at RPE8, 30 Sec Rest
30 Sec Bike Erg (or Echo) at RPE10, 30 Sec Rest
150m Run at RPE9
*Rest 5 Min between sets.