CrossFit – Fri, Oct 20
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
Hole front squats 10/20/23 (Weight)
Do a set every 1 minute and 30 seconds.
5 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 7/10 RPE
1 In the Hole Front Squat @ 8/10 RPE
5 In the Hole Front Squat @ 7/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 9+/10 RPE
1 In the Hole Front Squat @ 9+/10 RPE
Uno (AMRAP – Reps)
AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks…
STIMULUS and GOALS
• How to Pace: STEADY into PAIN CAVE! This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the round will feel like an endless pit. Start with a controlled and methodical pace that allows you to breathe comfortably between movements.
• How it should Feel: MUSCULAR ENDURANCE into PAIN!!! The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.
WORKOUT STRATEGY & FLOW
• Squat Cleans : Weight should be light and comfortable (under 65% of 1RM). All reps should be completed in singles to avoid prolonged rest between movements.
• Wall Walks : Try and complete these with minimal rest time between reps. If you feel yourself start to blow up, it’s time for a quick pause or roll out at the bottom.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Squat Cleans —–> Dumbbell Squat Cleans
• Wall Walks —-> 1 Modified Inchworm for every 1 wall walk
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is to keep a consistent pace with little to no rest between movements.
• Scaling option to finish near the target score:
AMRAP 9 Minutes
3 Squat Cleans (135/95)
1 Wall Walk
3 Squat Cleans (135/95)
1 Wall Walk
3 Squat Cleans (135/95)
2 Wall Walks
6 Squat Cleans (135/95)
2 Wall Walks
6 Squat Cleans (135/95)
3 Wall Walks
6 Squat Cleans (135/95)
3 Wall Walks
9 Squat Cleans (135/95)
4 Wall Walks
9 Squat Cleans (135/95)
4 Wall Walks.
9 Squat Cleans (135/95)
5 Wall Walks….
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Extra 10/20/23 (Checkmark)
3 Sets
10 High Hang Snatch High Pulls (use straps)
5 Renegade Row (Dumbbell Push Up + Right arm out and in + left arm out and in= 1 rep)
10 Front Foot Heel Elevated Deep Lunge
seated strict press
5 @ 6/10 RPE
3 @ 7/10 RPE
1 @ 8/10 RPE
3 @ 7/10 RPE
5 @ 8/10 RPE
3 @ 9/10 RPE
1 @ 9+/10 RPE
1 @ 9+/10 RPE
For time:
4-8-12-16
Toes to bar
1-2-3-4
Rope Climbs
-rest 1:1-
16-12-8-4
Toes to Bar
4-3-2-1
Rope Climbs