CrossFit – Fri, Sep 29
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
Tempo back sqts 9/29/23 (Weight)
*Do a set every 2 minutes.
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 6/10 RPE
3 Tempo Back Squat @ 6/10 RPE
3 Tempo Back Squat @ 6.5/10 RPE
3 Tempo Back Squat @ 6.5/10 RPE
*Tempo is 3 seconds down, 3 second pause in the bottom.
Tater tots (Time)
Partner Workout:
For time:
400 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Synchro Power Cleans (185/115)
*Split all box step up reps as needed
**Synchro is the bag at the top of the rep
Individual Version:
For time:
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) 4 Power Cleans (185/115)
**YES THEY ARE BOX STEP UPS NO WEIGHTS***
• How to Pace: CHALLENGE! Attack this partner workout with smart, calculated reps/sets. Split the work up to allow consistency and practice switching on and off the box before starting to cut down on transition. Be ready to attack the bag within 5-10 seconds of the 2-minute mark and get right to work.
• How it should Feel: PAIN!!! You and your partner need to agree that you won’t kill each other, but you both have to go into that dark place to finish this faster than you thought possible!
WORKOUT STRATEGY & FLOW
• Box Step Ups : There are multiple ways to approach this. You can do 5-10’s back and forth. This will allow for intensity to stay high while getting a good 1:1 rest. If you love switching every rep for speed, and stay on opposite sides of the box, you can try that as well!
You may want to alternate on who starts and ends on the box before going to the sandbag to avoid burning out.
• Sandbag Clean to Shoulder: This has to be attacked and pushed to where both finish under the 25-second mark. Your kegs are going to get pretty beat up from the step-ups, so be violent with your hips, and once it hits the ground get right back on it.
SCALING
• The SCALING aim is for non-stop effort through the box step-ups while making swift work of the sandbag cleans.
• Scaling option to finish near the target score:
Partner Workout:
2 sets:
160 Dumbbell Box Step-ups (24/20) (50/35)
*Every 2:00 (including 0:00) perform 5 Synchro Sandbag Cleans (150/100) (OR 5 Power Cleans (185/115)
-rest 5 minutes b/t sets-
*Split all box step up reps as needed
**Synchro is the bag at the top of the rep
Individual Version:
2 sets:
80 Dumbbell Box Step-ups (24/20) (50/35)
*Every 2:00 (including 0:00) perform 5 Sandbag Cleans (150/100) (OR 5 Power Cleans (185/115)
-rest 5 minutes b/t sets-
Extra credit 9/28/23 (Checkmark)
5 Push Press @ 6/10 RPE
4 Push Press @ 6/10 RPE
3 Push Press @ 7/10 RPE
2 Push Press @ 7/10 RPE
1 Push Press @ 8/10 RPE
2 Minute Max Kipping Ring Muscle Ups
—rest 2 minutes —
complete 3 sets of 20% of your 2 minute max Kipping Ring Muscle Ups
5 rounds:
20/16 Calorie Row
20 GHD Sit Ups