CrossFit – Thu, Aug 10
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.
COME TO NO LABEL BREW THIS FRIDAY 8PM
WATCH PATRICK AND HIS BAND JAM!
BRING THE WHOLE FAMILY, THE DOGS, THE BUDDIES AND ECT!
NO EXCUSES!
CrossFit GonzStrong – CrossFit
TH recovery Wod (AMRAP – Rounds and Reps)
Partner Workout
20 min AMRAP
“You Go – I Go”
P1: 250/200m Row
15 GHD Sit Ups
10 Power Snatch (95/65)
P2: Max meters on bike erg
*Partner 1 will complete a round while Partner 2 works on bike erg. Workout is scored separately by rounds + reps AND distance on bike erg. Score Distance in the comments of your score
_______________________
Individual Workout
20 min AMRAP
Every 4 Minutes complete (total of 5 rounds)
250/200m Row
15 GHD Sit Ups
10 Power Snatch (95/65)
Max Meters on Bike Erg in remainder of 4 minute window
Ham Porter (Time)
Saturday WOD
Back squat
4 Box Squat @ 6/10 RPE
4 Box Squat @ 6/10 RPE
4 Box Squat @ 6.5/10 RPE
4 Box Squat @ 6.5/10 RPE
4 Box Squat @ 7/10 RPE
Ham and Porter
5 Sets
14 Med Ball GHD Sit Ups (20/14)
7 Freestanding Strict Handstand Push Ups
-rest 0:90 b/t sets-
*Cap yourself at 90 seconds on the Freestanding strict handstand push ups, and use that 90 seconds of time as practice if you don’t have the skill down yet.
Target Time each set: sub 1 minutes 30 seconds
• Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
• How to Pace: STEADY!!
Classic, basic couplet where you either got it on handstands or you don’t. Be smart and break the handstand before they break you. Use the clock and see if you can keep consistent round times.
• How it should Feel: MUSCULAR ENDURANCE!
Shake your shoulders early and often cause they will hate you.
WORKOUT STRATEGY & FLOW
• Med Ball GHD Sit Up : These are challenging but doable with built in rest. If your shoulders need time, slow down your cadence and roll the ball on every rep. Stay non-stop and steady.
• Freestanding Handstand Push Up – Strict: Goal should be 2-3 sets while advanced should aim for 1-2 sets. The biggest thing is to not gut through any reps only to reach failure. Shake them out before it’s too late. It is OKAY to use this as practice time for a very advanced movement such as this, and letting this be more of a skill piece than intensity.
SCALING
• The SCALING aim is for consistent round times without hitting failure.
• Scaling option to finish near the target score:
5 Sets
12 Med Ball GHD Sit Ups (20/14)
5 Freestanding Strict Handstand Push Ups
-rest 0:90 b/t sets-
*Cap yourself at 90 seconds on the Freestanding strict handstand push ups, and use that 90 seconds of time as practice if you don’t have the skill down yet.