CrossFit – Mon, Aug 28
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
Back squat 5×3 (Weight)
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
Goonies (AMRAP – Rounds and Reps)
15 min amrap
15 Dumbbell Box Step Ups (50/35) (24/20)
30 V Ups
45ft Dumbbell Walking Lunge (50/35)
*You may hold the dumbbell however you prefer for the step ups and lunges.
STIMULUS and GOALS
• How to Pace: STEADY! It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and establish a sustainable pace within the first two rounds.
• How it should Feel: LACTIC ACID PARTY! Everything below your chest line will feel like it’s been pureed in a blender.
WORKOUT STRATEGY & FLOW
• Dumbbell Box Step Ups : 1 dumbbell, and it doesn’t matter how you hold it, as long as it does not assist in the step up. Try and stay as close to non-stop as possible.
• V-Ups: These may be the hardest part of the workout. Aim for fast 10s with a quick break to avoid burning out.
• Dumbbell Walking Lunge: Like the step-ups, you can hold any way that feels comfortable. Stay steady and unbroken while focusing on breathing. Don’t pump through to fry your legs before returning to the step ups.
SCALING
• The SCALING aim is for consistent effort without blowing up the legs.
• Scaling option to finish near the target score:
AMRAP 15 Minutes
15 Dumbbell Box Step Ups (50/35) (24/20)
30 V Ups
45ft Dumbbell Walking Lunge (50/35)
Extra 8/28/23 (Checkmark)
snatch light technique
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
10 Barbell Back Rack Back Extension
30 Kettlebell Goblet Hold Russian Twists on GHD Machine
:45 Side Forearm Plank (each side)
3x (300m at RPE8, 100m at RPE1 in 1 Min)
-Rest 2 Min-
3x (300m at RPE8, 100m at RPE1 in 1 Min)
-Rest 2 Min-
3x (300m at RPE8, 100m at RPE1 in 1 Min)
Total: 2700m + 900m at RPE1