CrossFit – Fri, Sep 22

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 squat (Weight)

*Do a set every 2 minutes.

4 In the Hole Front Squat @ 6/10 RPE

4 In the Hole Front Squat @ 6/10 RPE

4 In the Hole Front Squat @ 6.5/10 RPE

4 In the Hole Front Squat @ 6.5/10 RPE

4 In the Hole Front Squat @ 7/10 RPE

Mango Habenero (Time)

time cap: 18 mins

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2×60/45s)(2x70s/50s)

*100m run OR 10/8 Calorie Echo Bike OR 12/10 Cal Row

STIMULUS and GOALS

• This is a high intensity workout that is going to be a grind.

• The second workout is a simple sprint. Go hard and hold on.

WORKOUT STRATEGY & FLOW

• Burpee Dumbbell Deadlifts : consistency is key here! The reps will add up fast. Find a rhythm and stick with it.

• Bike: aim for a moderate/fast consistent intensity across here. Your heart rate is going to be high on both movements so be prepared for that. Ideally, you will be able to hold the same pace across on the bike each set.

# MAYHEM MOM MODIFICATIONS

(For pregnant and postpartum women)

• Burpee Dumbbell Deadlift ——> Modified Burpee Dumbbell Deadlift

• Assault/Echo bike —–> no modification unless another machine feels more comfortable

SCALING (AKA 45+ Masters Rx)

• The SCALING aim is to move consistently without any long breaks.

• Scaling option to finish near the target score:

For time:

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2×50/35s)

*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)