CrossFit – Mon, Jul 24
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 @ 7/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
*rpe means: 7/10 means 70%
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load
Porche (Time)
4 rounds (25 min time cap)
9 Thrusters (135/95)
3 Rope Climbs
21/18 Calorie Echo Bike
-Rest 3 minutes between sets-
*no more than 4 mins per round
*score: take total time subtract 9 mins of rest
TARGET SCORE
• Target Time each set: 2-3 minutes
• Time Cap each set: 4 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE! It’s only 4 sets, and you get a fairly decent rest after each round. Use the first set to establish a sustainable pace for repeatable to faster times across. A great aim is to be fast on the bike and get faster each set on it. Stay aggressive in getting from station to station, and please, go hard on the final set.
• How it should Feel: LACTIC ACID PARTY! Heavy Thrusters, Moderate reps on the rope, and echo bike. My legs are going to be jelly!
WORKOUT STRATEGY & FLOW
• Thrusters : Weight should be moderate (under 65% of 1RM thruster) where all sets are completed unbroken. There is no reason to break, especially when this is the very start of each set after a long rest. Breathe through the motion and pause at the top of each rep for a second.
• Rope Climb : Big jump and focus on using your legs before the arms. Try to complete 1 rep every 10-15 seconds.
• Echo Bike: Pacing should be moderately fast (85-90%+) to finish under 60 seconds. Ramp up the bike from the start and then settle into your pace.
SCALING
• The SCALING aim should allow for fast, consistent, and aggressive sets. Wall
• Scaling option to finish near the target score:
4 sets
9 Thrusters (115/80)
2 Rope Climbs
18/15 Calorie Echo Bike
-Rest 3 minutes between sets-
Extra 7/23/23 (Checkmark)
snatch technique work
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6.5/10 RPE
2 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7.5/10 RPE
Accessory work
3 Sets
10 Barbell Back Rack Back Extension
30 Bumper Plate Russian Twists
:30 Side Forearm Plank (each side)
Grunt Work
AMRAP 15:
12 Toes to Bar
9 D-Ball Over Shoulder 150 / 100 lb
3 Rope Climbs (15ft.)