CrossFit – Tue, Aug 15
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 5×3 (Weight)
*Do a set every 1 minute and 30 seconds.
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
Bueller bueller bueller (AMRAP – Reps)
In a 7 minute window
600m Row
400m Run
Max Double Unders in the time remaining
-rest 3 minutes-
For Time:
Total Double Unders from workout above
400m Run
600m Row
*Score this part in notes.
TARGET SCORE
• SCORE = double under reps on 1st workout
**COMMENT time for 2nd workout
• Target Reps: 125+
• Minimum reps before scaling 50
STIMULUS and GOALS
• How to Pace: CHALLENGE!
The goal is to finish at 7 minutes exactly on the 2nd workout for time. Don’t come out hot and get into a cardio hole that you can not recover from. Push your pace with some control and then hammer that 2nd set!
• How it should Feel: GASSY and possibly into CARDIO! A lot of up and down, so control your heart rate and empty the tank on that final ski.
WORKOUT STRATEGY & FLOW
• Ski erg: Approach the first one as moderate to save a little in the tank, while the second ski should start like the first and then attack within the final 200m.
• Run: Moderate push pace effort while focusing on relaxing your arms/shoulders. The goal should be under 2 minutes.
• Double Unders : Don’t rush your cadence, stick with what’s comfortable and stay light on your feet with a steady breathing pattern.
Extra 8/15/23 (Checkmark)
strict press 9-7-5-3-1
Do a set every 2 minutes.
9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
*7 Double Dumbbell Push Press (heavy) after each set.
8 minute EMOM
Every minute complete 4 complexes:
1 Kipping Ring Muscle Up + 2 Ring Dips
“weeping for the future”
EMOM 25 Minutes
Minute 1: 50ft Overhead walking lunge (135/95)
Minute 2: 4 Sandbag Cleans (150/100)
Minute 3: 50ft Handstand Walk
Minute 4: 500/450m Bike Erg
Minute 5: Rest