CrossFit – Tue, Nov 7
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
Hang snatch (Weight)
3 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 6.5/10 RPE
2 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE
Boyz II MEN (Checkmark)
6 Rounds
10 Toes to Bar
20 Wall Ball (20/14)
40 Double Unders
Time cap 20 mins time cap
How to Pace: PAIN CAVE! Try to go unbroken throughout the workout and keep your rest and transitions to a minimum. Move at “game-day” effort..
• How it should Feel: GASSY into PAIN!!! There is nowhere to hide in this workout. Even if you do take strategic breaks, they should be with minimal rest. Push the pace!
WORKOUT STRATEGY & FLOW
• Toes to Bar: The gold standard should be unbroken through every set. Legs and grip will start to swell as rounds go on so be sure to be aggressive with your hips. If you must break before failure, then stay on top of it and don’t break more than you absolutely must!
• Wall Balls : Don’t punk out on these and break into 2-sets. Suck it up and push for unbroken as long as you can. Breathe through the motion and roll out your shoulders with every throw.
• Double Unders : The theme has been unbroken so let’s stick with that. Make sure to lay your rope down every time so it’s not a tangled mess you get back to it.
MAYHEM MOM MODIFICATION
(For pregnant and postpartum women) • Toes to Bar —–> American Kettlebell Swing or Quarter Sit Ups • Wall Balls —–> No modification OR DB Thrusters OR Banded Thrusters • Double Unders —–> Slow and Controlled Line Hops SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for consistent rounds and sets across. • Scaling option to finish near the target score:
6 Rounds
7 Toes to Bar
14 Wall Ball (20/14)
28 Double Unders
Extra 11/7/23 (No Measure)
3 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 6.5/10 RPE
2 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE
AMRAP 20 Minutes
500m Ski
50ft Handstand Walk
500m Ski
50ft Double Overhead Kettlebell Carry (2×53/35)
-Directly Into-
AMRAP 20 Minutes
1000m Bike Erg
50ft Kettlebell Front Rack Walking Lunge (2×53/35)
1000m Bike Erg
50ft Sled Push (4×45/3×45)
-Directly Into-
AMRAP 20 Minutes
500m Ski
20 Double Kettlebell Deadlifts (2×53/35)
500m Ski
150ft Double Kettlebell Farmers Carry (2×53/35)
3 Sets:
12 Bottom-Up Single Arm Standing Kettlebell Press (each side) @RPE 7
12 Double DB Skull Crushers @RPE 8
3 Sets:
12 Bent Over Lateral Raises @RPE 7
10 Single Arm Dumbbell Kickback @RPE 8