CrossFit – Mon, Sep 4
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
Bench (Weight)
5 Bench Press @ 6/10 RPE
4 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
10 Bench Press @ 6.5/10 RPE
10 Bench Press @ 7/10 RPE
Deadlift (Weight)
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
10 Deadlift @ 6.5/10 RPE
10 Deadlift @ 7/10 RPE
Helena (Time)
3 Rounds
400m Run
12 Bar Muscle Ups
21 Dumbbell Snatches (50/35)
• Target Time: sub 10 minutes
• Time Cap: 15 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE! An old classic CrossFit workout! “Helen” will never disappoint,. And now the new Games version “Helena” is a great workout as well! Each workout is meant to be at a high intensity where you will be in the fight of your life to keep consistent (slightly faster) round times through…..Buckle Up and hold on tight.
• How it should Feel: PAIN!!! Manage your heart rate early on then be ready to have it rip out of your chest through the final round.
WORKOUT STRATEGY & FLOW
• Run: For the first 2 runs, we need to be smart and calculated. Think fast (80-85%), and then the final run is whatever is left in the tank (90%+). Focus on keeping your shoulders and hands loose to help your grip.
• Bar Muscle Ups: is the aim! But be smart and take very quick strategic breaks as needed.
• Dumbbell Snatches . Unbroken through each set has to be the sought after standard. Be overly explosive with your hips, and relax your grip at the top to save your forearms for the pull ups.
SCALING
• The SCALING aim is for intensity to stay high with unbroken sets.
3 Rounds
400m Run
6 Bar Muscle Ups
12 Dumbbell Snatches (50/35)
Extra 3/4/23 (Checkmark)
5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
10 Back Squat @ 6.5/10 RPE
10 Back Squat @ 7/10 RPE
Echo Bike
2 Sets
10 Min at RPE3
-Rest 1 Min-
3 Min at RPE5
-Rest 1 Min-
4x (60 Sec at RPE7, 60 Sec at RPE2)
*Rest 3 Min between sets.