CrossFit – Thu, Jul 27

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

Recovery wod 7/27/23 (Checkmark)

3 Person Team

3 rounds

P1: 1000/800m Row

P2: 1000/800m run

P3: 2.0/1.6 echo bike

*20 synchro Box Jumps (24/20 – 3 person) between rounds (including after 3rd round)

*Each partner will complete a different machine each round

Recovery wod 2 (Checkmark)

3 sets

New sets every 5:00

24/18 echo bike

20 Toes to Bar

10 Strict HSPU

Ferrari (AMRAP – Rounds and Reps)

Saturday WOD

Bench Press 5×3

3 Bench Press @ 6.5/10 RPE

3 Bench Press @ 7.5/10 RPE

3 Bench Press @ 8/10 RPE

3 Bench Press @ 8.5/10 RPE

3 Bench Press @ 9/10 RPE

double kettlebell front rack walking lunch

10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE

10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE

10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE

Ferrari

AMRAP 8 minutes

1 Legless Rope Climb (15ft)

5 Wall Facing Strict Handstand Push Ups

-Rest 2 minutes-

AMRAP 12 minutes

15 Dumbbell Push Press (2×50/35)

30 Second L Sit

15 Ring Rows (feet elevated)

3-4 rounds:

10 Weighted Hip Thrust @ RPE7

10 GHD Hip Raise @ RPE7

10 Single leg DB Romanian Deadlift (each side) @ RPE7

10 Standing Banded Pallof Press (each side)

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

-Rest 3 minutes b/t rounds-

6 Sets

200m at RPE6, 90 Sec at RPE1 (Goal 150m)

300m at RPE8, 90 Sec at RPE1 (Goal 150m)

200m at RPE8.5

*At RPE1 90 Sec between sets.

Total: 4200m + 2700 at RPE1