CrossFit – Mon, Oct 30
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 10/31/23 (Weight)
Do a set every 2 minutes.
3 Deadlift @ 6/10 RPE
3 Deadlift @ 6.5/10 RPE
2 Deadlift @ 7/10 RPE
2 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE
I am the Pumpkin King (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Ring Push Ups
1 Legless Rope Climb (15ft)
Minimum Rounds before scaling: 5
STIMULUS and GOALS
• How to Pace: GRIND! For most, this comes down to how quickly you can keep hitting another rope climb. If you come out too hot in the first couple of rounds, your pull and grip will blow up. Push the pace, but be smart with managing fatigue on the rope climbs.
• How it should Feel:
MUSCLE ENDURANCE and GRIPPY! This one is about chasing the pump and seeing how long you can continue to jump right up to the rope on each climb and continue hitting unbroken sets of push-ups.
WORKOUT STRATEGY & FLOW
• Ring Push Ups : Try and Keep these unbroken, but not to the point where it causes muscle failure. Take quick breaks when needed and don’t rush into it if the upper body is not ready.
• Legless Rope Climbs : After the push ups this will be significantly harder. Make sure to chalk up prior and don’t start up the rope before your arms are ready. Better to be safe than sorry.
MAYHEM MOM MODIFICATIONS
(for pregnant and postpartum women)
• Ring Push Ups —–> Knee Push Ups or Incline Push Ups
• Legless Rope Climbs —–> Band Assisted Pull Ups- 2 Foot or Banded Lat Pull Down
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for consistent sets while avoiding muscle failure.
• Scaling option to finish near the target score:
AMRAP 10 minutes
7 Ring Push Ups
1 Legless Rope Climb (12ft) (OR 1 Rope Climb (15ft))
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Extra 10/30/23 (No Measure)
back squat
3 @ 6/10 RPE
3 @ 7/10 RPE
2 @ 8/10 RPE
2 @ 9/10 RPE
1 @ 10/10 RPE
1 @ 8/10 RPE
1 @ 9/10 RPE
Bench Press
3 @ 6/10 RPE
3 @7/10 RPE
2 @ 7.5/10 RPE
2 @ 8/10 RPE
1 @ 8.5/10 RPE
1@ 9/10 RPE
1 @ 9.5/10 RPE
Bike
10 Sets
60 Sec at RPE5
2 Min 30 Sec at RPE3
*No rest between reps or sets.