CrossFit – Mon, Oct 23
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
Front squat 10/23/23 (Weight)
Front squat
5 @ 6/10 RPE
3 @ 7/10 RPE
1 @ 8/10 RPE
5 @ 7/10 RPE
3 @ 8/10 RPE
1 @ 9/10 RPE
1 @ 9+/10 RPE
1 @ 9+/10 RPE
Leonardo De Vinci (Time)
For Time: Time cap 15 mins
21-15-9
Burpee Pull Up
42-30-18
Wall Balls (20/14)
How to Pace:
CHALLENGE! Burpee pull-ups should be smooth and steady throughout. The goal is to break up the first two sets of Wall Balls in no more than two sets. If you do a Burpee pull-up every four seconds and go unbroken on the Wall Balls, you will be at about 6 minutes of total work, not including rest and transitions.
• How it should Feel:
GASSY with a mix of MUSCLE ENDURANCE. If you can stick to big sets on the Wall Ball, this one will have you feeling the burn and breathing heavily simultaneously.
WORKOUT STRATEGY & FLOW
• Burpee Pull Ups : Rushing through these will only result in longer rest periods between movements. Stay steady and slow down the final 2-3 reps.
• Wall Balls : Big hips and breathing through the motions need to be the focus. 2 sets is the goal, and if you have it in you to go unbroken without causing an implosion on burpees, then go for it.
MAYHEM MOM MODIFICATION
(For pregnant and postpartum women)
• Burpee Pull Ups ——-> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2
• Wall Balls —–> no modification OR Banded Thrusters
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is to keep intensity up and finish near the target time.
• Scaling option to finish near the target score:
For Time
15-12-9
Burpee Pull Up
30-24-18
Wall Balls (20/14)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Metcon (Checkmark)
DB Bench press
12 @ 7/10 RPE
10 @ 8/10 RPE
10 @ 9/10 RPE
12 @ 8/10 RPE
clean deadlift
5 @ 6/10 RPE
4 @7/10 RPE
3 @ 8/10 RPE
2 @ 8.5/10 RPE
1 @ 9/10 RPE
1 Clean Deadlift @ 9+/10 RPE
1 Clean Deadlift @ 9+/10 RPE
3 Sets BIKE
8 Min at RPE3
2 Min at RPE7
*Rest 3 Min between sets.