CrossFit – Fri, Sep 15
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
Fettuccine (Time)
18 min time cap
3 Rounds
Partner 1: 5 Burpee Box Get Overs (40/32)
Partner 2: 10 Power Cleans (135/95)
-rest until 6 minutes-
3 Rounds
Partner 1: 12/10 Calorie Echo Bike/ 200m run
Partner 2: 25 Wall Balls (20/14)
*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements
Individual Version:
3 Rounds
5 Burpee Box Get Overs (40/32)
10 Power Cleans (135/95)
-rest until 6 minutes-
3 Rounds
12/10 Calorie Echo Bike or 200m run
25 Wall Balls (20/14)
How to Pace: CHALLENGE! Anytime you partner up with someone, it should light a fire deep within. Pacing on both ends should be smart and timed out so that both can finish around the same time for seamless transitions. Don’t be the one to crush your stations, only to bury your partner where they can not recover.
• How it should Feel:
LACTIC ACID PARTY! Part one is a primer, and part 2 is all heart and determination. Let’s see who throws in the towel first.
WORKOUT STRATEGY & FLOW
• Burpee Box Jump Over : Smooth and steady through these while aiming to finish in 20-25 seconds.
• Power Cleans : Weight should be light (-50%) where all reps can be completed unbroken. Use your hips and don’t over-pace these so the transitions to burpees can be seamless.
• Echo Bike: Let’s get a moderately fast pace that lasts under 35 seconds. When you get on the bike, ramp it up for 2-3 seconds and then settle into your pace. Reset the bike every time, don’t be that person who takes the rollover calorie.
• Wall Balls : Unbroken has to be the goal, even though this will be the hardest part of the workout. Be steady and breathe at the top of each rep with a slight pause to keep your breathing under control.
SCALING
• The SCALING aim is for both partners to keep the stimulus on each movement while avoiding over-resting.
• Scaling option to finish near the target score:
3 Rounds
Partner 1: 5 Burpee Box Jump Overs (30/24)
Partner 2: 10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
Partner 1: 10/8 Calorie Echo Bike
Partner 2: 20 Wall Balls (20/14)
*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements
Individual Version:
3 Rounds
5 Burpee Box Jump Overs (30/24)
10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
10/8 Calorie Echo Bike
20 Wall Balls (20/14)
Temp back squats (Weight)
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 5.5/10 RPE
*Tempo is 3 seconds down, 3 second pause in the bottom.
Extra 9/15/23 (Checkmark)
5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
10 Push Press @ 6.5/10 RPE
10 Push Press @ 7/10 RPE
Row & Run Combos
6 Min Row at RPE3
-Rest 3 Minutes-
500m Run at RPE8
-Rest 3 Minutes-
3 Min Row at RPE5
-Rest 3 Minutes-
300m Run at RPE9
-Rest 3 Minutes-
90sec Row at RPE7
-Rest 3 Minutes-
200m run at RPE10.
-Rest 3 Minutes-