CrossFit – Tue, Aug 1

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 5×5 @85% (Weight)

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

Optimus Prime (AMRAP – Reps)

5 sets:

AMRAP 2 Minutes

25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike)

Max Wall Balls (30/20) (10/9ft)

-rest 2 minutes-

• SCORE = Number of Wall Balls

• Target Reps each set: 20+

• Minimum reps before scaling each set: 12

STIMULUS and GOALS

• How to Pace: CHALLENGE into GRIND! Aggressive pacing through the bike into a grinding effort on wall ball. Aim for consistent effort on the bike that allows you to get right to work on the max reps. The goal should be to have at least 50 seconds on time to accumulate reps.

• How it should Feel: LACTIC ACID PARTY! Let’s be real….you’re going to be hurting. It’s only 4 sets, so hang in there and drive through until the end.

WORKOUT STRATEGY & FLOW

• Bike Erg: Ramp up the pace off the start for the first few calories and then settle into a moderate-fast effort (80%+). Don’t sell out; wind down the final 2-3 calories before transitioning off the bike.

• Wall Balls : You must breathe through the motion here and try to stay squatting. The goal should be 25+ reps every time, so don’t stand there looking at it. Pick up the ball, and get right to work.

SCALING

• The SCALING aim is to finish the bike close to 1 minute and stay moving on the wall balls!

• Scaling option to finish near the target score:

5 sets:

AMRAP 2 Minutes

25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike)

Max Wall Balls (30/20) (10/9ft)

-rest 2 minutes-

Behind the neck strict press & strict press& double dumbbell push press (Weight)

6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 6.5/10 RPE

6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 7/10 RPE

6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7/10 RPE

6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7.5/10 RPE

6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 6 Double Dumbbell Push Press @ 7.5/10 RPE

Extra 8/1/23 (Checkmark)

3 Rounds

10 Barbell Drag Curls @ RPE 7

10 Double DB Skull Crushers @ RPE 7

-Rest 2 min b/t rounds-

3 Rounds

10 Single Dumbbell Waiter Hold Curl @ RPE 7

10 Standing KB Crush Grip French Press @ RPE 7

-Rest 2 min b/t rounds-

Zone 2 : 30 mins of any cardio