CrossFit – Tue, Aug 8
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
Push press D load (Weight)
3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.
Deadlift 5×4 (Weight)
4 Deadlift @ 5/10 RPE
4 Deadlift @ 5.5/10 RPE
4 Deadlift @ 6/10 RPE
4 Deadlift @ 6.5/10 RPE
4 Deadlift @ 6.5/10 RPE
Scotty Smalls (AMRAP – Reps)
5 rounds for max reps of:
Body-weight bench presses
Strict Pull-ups
-rest as needed after the pull ups-
TARGET SCORE
• Target Reps each set: 20+ (bench and strict pull ups combined)
• Minimum reps before scaling each set: 10 (bench and strict pull ups combined)
STIMULUS and GOALS
• How to Pace: STEADY!
This workout is designed to get you to muscle failure. So expect to see a decrease in total reps as sets go on. Don’t be discouraged, it’s the nature of this workout. Just make sure you have a spotter nearby. Once the bench press is completed, give yourself 10-15 seconds before starting the pull-ups. Don’t go to absolute failure on any of the movements. Stop 2-3 reps before the struggle bus arrives, unless you feel the need to nearly empty the tank on set 5.
• How it should Feel: MUSCULAR ENDURANCE! Arms, Chest, and pride will be shattered by the end. It’s possible that you could only complete 1 rep by the end at each.
WORKOUT STRATEGY & FLOW
• Bench Press: Bodyweight is prescribed. We ideally want this weight to allow you to complete 10+ reps when fresh. If you know you can not complete 10 reps off the start, scale the weight down. Breathe through each rep, keep your shoulders depressed back to the bench, and please have a spotter nearby.
• Strict Pull-Ups: This will be a real challenge here, so be smooth and steady through the reps and gut out what’s needed but not to the point of failure.
SCALING
• The SCALING aim is to use appropriate loading and get at least 5 pull-ups to start.
• Scaling option to finish near the target score:
5 rounds for max reps of:
¾ Body-weight bench presses
Banded Strict Pull-ups