CrossFit – Tue, Oct 10
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
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
400m run (OR 500m Row)
50 Double Unders
10 cleans 135/95
25/20 Calorie Echo Bike
50 Double Unders
10 cleans 135/95
STIMULUS and GOALS
• How to Pace: GRIND! Not going to win any awards coming out like a racehorse here. Think smooth and steady with a consistent non-stop effort. Control your breathing and rest between movements.
• How it should Feel: GASSY into CARDIO! Great news! all movements can be completed non-stop/unbroken. It’s also bad news because it gives you no reason to stop.
WORKOUT STRATEGY & FLOW
• Ski or Row: It’s the “cash in” of each round. Steady pacing (75%) while keeping your heart rate under control and relaxing your grip on the reload.
• Double Unders: Unbroken! Relax your shoulders down, fast wrist and stay light on the feet.
• Sandbag cleans over the shoulder : Light bag, so grip and rip that sucker over your shoulders like it’s a bag of feed. Think strong and overly aggressive hips every rep.
(SANDBAG SUB = POWER CLEANS AT 135/95)
• Echo Bike : This will be the grind so get the bike up to speed and settle into a steady-moderate effort (70-75%). Wind down the last few calories for a smooth transition.
MAYHEM MOM MODIFICATIONS
(for pregnant and postpartum women)
• Ski —–> no modification unless another machine is more comfortable
• Double Unders —–> Slow and Controlled Plate Hops OR Slow and Controlled Line Hops
• Sandbag Cleans —–> Landmine Clean OR Double Dumbbell Hang Power Clean
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is to stay moving the entire time!
• Scaling option to finish near the target score:
AMRAP 15 Minutes
400m Ski (OR 400m Row)
40 Double Unders
7 Sandbag Cleans (100/70) (OR 10 at 70/50)
20/16 Calorie Echo Bike
40 Double Unders
7 Sandbag Cleans (100/70) (OR 10 at 70/50)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Hang Snatch complex 10/10/23 (Weight)
Do a set every 1 minute and 30 seconds.
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 5.5/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7.5/10 RPE
*Pause in receive for 2 seconds on the Hang Power Snatch.
Extra 10/10/23 (Checkmark)
1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
*Pause for 2 seconds in the bottom of the Snatch Balance
AMRAP 50 Minutes for Smooth movement! (light to moderate intensity)
20 Minute Bike Erg @RPE5
-into the following for remainder of time-
50ft Single Arm Kettlebell Farmers Carry (70/53) (each side)
100ft Sled Push (moderate)
5 Wall Walks
20 Russian Kettlebell Swings (70/53)