CrossFit – Mon, Oct 16
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
Deadlift 10/16/23 (Weight)
*Do a set every 1 minute and 30 seconds.
5 Deadlift @ 6/10 RPE
3 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
5 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9+/10 RPE
1 Deadlift @ 9+/10 RPE
Phase 10 (Time)
10 Rounds
200m Run
3 Ring Muscle Up
STIMULUS and GOALS
• How to Pace: CHALLENGE! Not the type of workout where it’s a max effort sprint, but rather a solid, aggressive pace. Given the low reps and short distance, there is no real potential for burnout. The focus must be to find a pace early on to keep rounds on the minute.
• How it should Feel: GASSY into CARDIO! No reason to stop or slow down. Depends on your gymnastic proficiency and ability to stay mentally tough through the 10 rounds.
WORKOUT STRATEGY & FLOW
• Run: Pacing should be moderately fast (80%+) while focusing a slight build-up pace and then slowing down the final 10-15m before reaching the rings.
• Muscle Ups : Unbroken is the intention! Don’t just stop and look at them; get right to work. Try to limit the amount of time you are getting chalk or have it with you on the run. If you must break, then we want no more than 45 seconds spent on these before scaling the reps.
—–sub with Bar Muscle-Up OR Burpee Pull-Up [ 2 Pull-Ups if scaling for
lack of equipment. 1 Pull-Up if scaling be- cause unable to do Muscle-Up ]
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• 200m Run —–> sub for a machine, if you don’t have a machine you may complete 1 minute of controlled High Knees to Jumping Jacks
• Ring Muscle Up ——> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for consistent rounds and sets across.
• Scaling option to finish near the target score:
10 Rounds
200m Run
2 Ring Muscle Ups
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Extra 10/16/23 (Checkmark)
5 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
1 Bench Press @ 8/10 RPE
5 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9+/10 RPE
1 Bench Press @ 9+/10 RPE
5 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
1 Back Squat @ 8/10 RPE
5 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE
1 Back Squat @ 9+/10 RPE
Echo Bike
8 Min at RPE3, 1 Min Rest
4 Min at RPE5, 1 Min Rest
5 Sets
1 Min at RPE7
2 Min at RPE3
*No rest between reps or sets