CrossFit – Thu, Oct 19
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 (Time)
Buy in: Easy 800 m run
3 rounds
20 russian kb swings (you choose recovery weight)
20 sit uprbor v-up
1 min plank
20 goblet squat
*when do with 3 rounds head straight into
Buy out: 800m run
War (Time)
Saturday wod
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Rounds
9/7Echo Bike
25ft Dumbbell Overhead Walking Lunge (70/50)
50ft Handstand Walk
100ft db front rack carry (53/35)
-rest 3 minutes-
2 Rounds
10 Shuttle Runs (50ft)
10 Hang Dumbbell Snatch (70/50)
50 Double Unders
100ft db front rack carry (53/35)
Bike/Ski: Fast, quick pulls off the start and then settle into a moderate pace (75%). The goal should be to finish under 55 seconds while winding down the final 2 calories,
• Dumbbell Overhead Lunge : Strong and stable overhead position while focusing on mid-line stability. This better be unbroken and alternate shoulders each round.
——-Note: if you do not have the space for 25ft, complete 8 Single Arm Dumbbell Overhead Forward Lunge
• Handstand Walk : If you are comfortable, aim for unbroken; if not, break into 2-25ft sections.
• NOTE: Recommended Scaling Option for today = 50ft bear crawl OR 20 Handstand Shoulder Taps Wall Facing. If your goal is to work towards Handstand Walks in the future, sub the Shoulder Taps!!!
• Sled Push : Both should be non-stop regardless of weight or distance. Don’t run with the sled. Just stay moving and focus on breathing.
—-NOTE: Today we are recommending you scale to 100ft Front Rack Barbell Carry [155/105] OR 100ft Sandbag Carry on shoulder [100/80] if you don’t have access to a sled
• Shuttle Run : Stay moderate with it. It goes by faster than you think. Focus on relaxing your shoulders/hands to prepare for the following grip movements.
• Hang Dumbbell Snatch : Unbroken through each round. Be aggressive with your hips and breathe at the top.
• Double Unders : Unbroken! Lay the rope down after each set to avoid a tangled mess.