CrossFit – Fri, Oct 27
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
Backsquat 10/27/23 8×1 (Weight)
*Do a set every 1 minute and 30 seconds.
1 Back Squat @ 6/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE
Pablo Picasso (Time)
Partner Workout 25 min time cap
3 Rounds For Time
10 Synchro Deadlift (225/155)
10 Synchro Bar Muscle Ups
-into-
2 Rounds For Time
20 Synchro Hang Power Clean (135/95)
20 Synchro Chest to Bar Pull Ups
-into-
60 Synchro Shoulder to Overhead (135/95)
60 Synchro Pull Ups
*OR Partner 1 performs movement 1 while partner 2 performs movement 2, then switches and each does it again.
_______________________
Individual Version:
3 Rounds For Time
10 Deadlift (225/155)
10 Bar Muscle Ups
-into-
2 Rounds For Time
20 Hang Power Clean (135/95)
20 Chest to Bar Pull Ups
-into-
60 Shoulder to Overhead (135/95)
60 Pull Ups
**TOTAL TIME INCLUDING REST
STIMULUS and GOALS
• How to Pace:
CHALLENGE! Pacing needs to be aggressive but also strategic between one another to avoid blowing up your grip. These 3 couplets are short but will hit you harder than you think. Be vocal and always have a back to your backup plan. Also, practice synching up on all the movements before starting; just don’t assume you will be fine.
• How it should Feel:
LACTIC ACID PARTY! And GRIPPY! Find a partner of equal caliber and willing to go into that dark hole with you…3 times.
WORKOUT STRATEGY & FLOW
*Deadlift : Weight should be moderately light (-60%) where all sets could be completed unbroken.
• Bar Muscle Up: 1-2 sets is the goal, and you might want to veer towards 2 sets if you are worried about your grip.
• Hang Power Clean : 2 sets would be the way to go if you need to go 3 sets, just keep the rest between short and sweet. Weight should be moderate (-60%), but will feel significantly heavier due to grip fatigue.
• Chest to Bar : 1-2 sets and don’t push each other to go to failure.
• Shoulder to Overhead : Lightweight (-40%) to complete reps of 15 or more. Be hips and breathe through the motion. Open your hands at the top and relax your grip as much as possible.
• Kipping or Butterfly Pull Ups : 2-4 sets, at this point in the workout, it’s whatever you got left. Smaller sets mean less rest between.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Deadlift —-> Elevated Sumo Deadlift or Elevated Sumo KB Deadlifts
• Bar Muscle Up —-> Low Bar Muscle Up Progression OR Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2
• Hang Power Clean —-> Double Dumbbell Hang Power Clean
• Chest to Bar —–> Band Assisted Pull Ups- 2 Foot OR Jumping Pull Up with eccentric
• Shoulder to Overhead —-> Jumping Pull Up with eccentric
• Pull ups —-> Band Assisted Pull Ups- 1 Foot OR Banded Lat Pull Down
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is to keep the intensity high and finish near the target time with your partner
• Scaling option to finish near the target score:
3 Rounds For Time
10 Synchro Deadlift (185/125)
7 Synchro Bar Muscle Ups
-into-
2 Rounds For Time
20 Synchro Hang Power Clean (115/80)
15 Synchro Chest to Bar Pull Ups
-into-
60 Synchro Shoulder to Overhead (115/80)
45 Synchro Pull Ups
*OR Partner 1 performs rep 1 while partner 2 performs rep 2, then switches and each does it again.
Individual:
3 Rounds For Time
10 Deadlift (185/125)
7 Bar Muscle Ups
-into-
2 Rounds For Time
20 Hang Power Clean (115/80)
15 Chest to Bar Pull Ups
-into-
60 Shoulder to Overhead (115/80)
45 Pull Ups
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Extra 10/27/21 (No Measure)
Row & Run Combos
5 Sets
2 Min Row at RPE7
200m run at RPE10
*Rest 4 Min between sets.
*Only score Row meters.