CrossFit – Mon, Oct 2
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 (Weight)
*Do a set every 1 minute and 30 seconds.
5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
6 Deadlift @ 8/10 RPE
6 Deadlift @ 9/10 RPE
Nasty Girls (Time)
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
CHALLENGE! One of the “OG” CrossFit workouts that gave us Bodyweight Gymnastics paired with Barbell Cycling within a 3-round triplet. Be aggressive but also smart to avoid the potential of blowing up your forearms early. Use the clock and try to keep consistent round times across.
• How it should Feel:
GASSY! The only thing that will hold you back is your ability to perform muscle-ups quickly and/or unbroken.
WORKOUT STRATEGY & FLOW
• Air Squats : Push the pace on these and ensure to uphold the standard (depth and extension). Keep your hands relaxed to help prep for the muscle-ups. The goal should be sub 90 seconds.
• Muscle Ups : If these are in your wheelhouse then go for broke. If at any point you feel fatigued or failure approaching before the final round, get down and shake it out.
• Hang Power Cleans : Unbroken! Weight is light and will feel heavier as rounds go on, but keep the bar rolling. Relax your hands on the top and be overly aggressive with your hip drive.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Air Squats —–> no modification ; can squat to a bench/chair if more stability is needed
• Muscle Ups —–> Band Assisted Ring Muscle Up OR Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2
• Hang Power Clean —-> Double Dumbbell Hang Power Clean
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for a near non-stop effort without reaching failure.
• Scaling option to finish near the target score:
“Nasty Girls”
3 Rounds
35 Air Squats
4 Muscle Ups (OR 12 Strict Pull Ups)
10 Hang Power Cleans (115/80)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Extra 10/2/23 (No Measure)
5 Back Squat @ 6/10 RPE
4 Back Squat @ 6.5/10 RPE
3 Back Squat @ 7/10 RPE
2 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
6 Back Squat @ 7/10 RPE
6 Back Squat @ 8/10 RPE
5 Bench Press @ 6/10 RPE
4 Bench Press @ 6.5/10 RPE
3 Bench Press @ 7/10 RPE
2 Bench Press @ 7.5/10 RPE
1 Bench Press @ 8/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
Echo bike
2 Sets
10min at RPE3,
Rest 90sec,
3x (45sec at RPE7, 90sec at RPE2).