CrossFit – Mon, Jul 31
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
Snatch Technique work (Weight)
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
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**
Front squat +back squat 8-8-5-5-5 (Weight)
3 Front Squat + 5 Back Squat @ 6/10 RPE
3 Front Squat + 5 Back Squat @ 6.5/10 RPE
2 Front Squat + 3 Back Squat @ 7/10 RPE
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 3 Back Squat @ 8/10 RPE
Megatron (Time)
For Time:
50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 100ft Dumbbell Overhead Walking Lunge (50/35)
**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25) for lunges weight or 50ft with (50/35)
(45-55 yrs old)
For Time:
40 Chest to bar pull ups
40 Toes to bar
*every time you break complete 80ft Dumbbell Overhead Walking Lunge (50/35)
(65 years +)
For Time:
30 Chest to bar pull ups
30 Toes to bar
*every time you break complete 60ft Dumbbell Overhead Walking Lunge (35/25)
TARGET SCORE
• Target Time: sub 10 minutes
• Time Cap: 15 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE! We want you to push your ability to do unbroken sets here today!
• How it should Feel: GRIPPY and MUSCULAR ENDURANCE! It is all about efficient gymnastics and how long you can hang on!
WORKOUT STRATEGY & FLOW
• Kipping OR Butterfly Chest to Bar: We want you to come out with a big set! Ideally you can knock out 15-20+ to start. Don’t rush right back to the bar after the lunges. Make sure you have a good set of grips and utilize a fluid and efficient kip each rep for keeping these going!
• Toes to Bar You will have some fatigue by the time you get to these. Be sure to Keep tension in your lats and shoulders to stay active and make these snappy as well.
• Single Dumbbell Overhead Walking Lunge : Get the dumbbell locked out overhead and simply move smoothly through these. We’d love a steady 100ft unbroken, but break quickly at 50ft if needed.
—-you do not have to switch arms!
—If you do not have space to complete the 100ft, you will complete 32 Single Arm Dumbbell Overhead Forward Lunge
SCALING
• The SCALING aim is to minimize breaks to less than 4 total per chest to bar or toes to bar.
• Scaling option to finish near the target score:
For Time:
35 Chest to bar pull ups
35 Toes to bar
*every time you break complete 100ft Dumbbell Overhead Walking Lunge (35/20)
**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to 50ft for the lunges
Extra 7/31/23 (Checkmark)
Accessory
3 Sets
10 Seated Good Mornings
10 Sumo Stance Double Kettlebell Deadlift
10 Superman with 3 second hold at the top of each rep
:45 Hollow Hold + 25 Abmat Sit Up
RUN
6 Sets
200m at RPE8
100m at RPE3-4
*No rest between reps or sets.
-Rest 4 Min-
300m at RPE6, No Rest
300m at RPE7, 2 Min Rest
200m at RPE7, No Rest
200m at RPE8, 1 Min Rest
100m at RPE9, No Rest
100m Sprint
Total: 3000m