CrossFit – Tue, Oct 17
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
Power Snatch 10/17/23 (Weight)
*Do a set every 1 minute and 30 seconds.
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 8/10 RPe
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9+/10 RPE
1 Power Snatch @ 9+/10 RPE
Spades (Time)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups (OR Toes to bar)
36 Crossover Single Unders or 36 DUBS
-rest 3 minutes b/t sets-
STIMULUS and GOALS
• How to Pace: CHALLENGE! It’s a quick multiple-set triplet with a rest between. Light, manageable reps that should allow for a near non-stop effort. Come out swinging while being cautious of not rushing the crossovers only to have multiple trip-ups. Use the clock and aim for consistent round/set times.
• How it should Feel: GASSY! A lot of up and down movement will have you feeling like you are in a club and your jam comes on.
WORKOUT STRATEGY & FLOW
• Thrusters : Probably the lightest you will thruster in a long time, so enjoy it! Unbroken and be smooth! Don’t go crazy to get your heart rate all fluttered. Breathe through the motion and pause for a half second at the top to stay controlled.
• Kipping Toes to Bar OR GHD Sit Ups : Smooth and steady with the intent to use this station as the recovery area. Be aggressive getting on and off, but once you start, find a great cadence that you can breathe well throughout.
• Crossover : This is the only area of concern; you either have it, or you don’t, so take a deep breath before starting and try and complete it within 3 sets or less. Lay your rope down neatly after each set to avoid a tangled mess.
• We count these just as CrossFit counted them for 2023 Quarterfinals. See Counting Video Here
Flow
Complete 3 rounds of
12 Thrusters, 12 GHD SIt Ups, 36 Crossover Single Unders
-rest 3:00-
Complete 3 rounds of
12 Thrusters, 12 GHD SIt Ups, 36 Crossover Single Unders,
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Thrusters —–> DB Thrusters OR Banded Thrusters
• GHD Sit Ups / Toes to Bar ——> American Kettlebell Swing OR PhysioBall Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
• Crossover Single Unders —–> Slow and Controlled Plate Hops OR Slow and Controlled Line Hops
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for fast and aggressive rounds/sets to be kept across.
• Scaling option to finish near the target score:
2 Sets:
3 Rounds
8 Thrusters (65/45) (OR 12 at 45/35)
8 GHD SIt Ups (OR Toes to bar)
24 Crossover Single Unders
-rest 3 minutes b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Extra 10/17/23 (Checkmark)
3 Sets
20 Double Dumbbell Alternating Seated Strict Press (keep one dumbbell overhead while you press the other one)
15 Supinated Grip Ring Rows
20 Lateral Single Leg Ski Jumps (as fast as possible)
2 sets:
AMRAP 4 minute
15/12 Calorie Bike Erg
30 Air Squats
AMRAP 4 minute
15/12 Calorie Bike Erg
20 Push Ups – break into 10s
AMRAP 4 minute
15/12 Calorie Bike Erg
10 Strict Pull Ups – break into 5s
AMRAP 4 minute
15/12 Calorie Ski (or 200m Run)
30 Air Squats
AMRAP 4 minute
15/12 Calorie Ski (or 200m Run)
20 Push Ups – break into 10s
AMRAP 4 minute
15/12 Calorie Ski (or 200m Run)
10 Strict Pull Ups – break into 5s