CrossFit – Tue, Oct 24
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
High hang snatch 10/24/23 (Weight)
Do a set every 1 minute and 30 seconds.
3 High Hang Snatch @ 6/10 RPE
2 High Hang Snatch @ 7/10 RPE
1 High Hang Snatch @ 8/10 RPE
3 High Hang Snatch @ 7/10 RPE
2 High Hang Snatch @ 8/10 RPE
1 High Hang Snatch @ 9/10 RPE
Michaelangelo (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
10 weighted v ups situps (15/10)
12 Box Jump/Step Down (24/20)
14 Dumbbell Power Snatch (50/35)
-rest 4 minutes-
AMRAP 8 Minutes
2 Rope Climbs
10 Dumbbell Walking Lunge (50/35)
12/10 Calorie Echo Bike
*Aim for each round to take the same amount of time within each AMRAP
STIMULUS and GOALS
• How to Pace:
STEADY! Imagine you had to sustain each of the 8-minute intervals for a hypothetical 30-minute AMRAP. That is the pace you should be moving at.
• How it should Feel:
CARDIO! The movements should be light enough and with low enough reps that allow you never to stop moving at a controlled effort.
WORKOUT STRATEGY & FLOW
• GHD Sit Ups : Cool and collective through these sets. This should be the station where you need to establish a sustainable, steady breathing pattern across both amraps.
• Box Jump : Pause at the top for a quick breath, no rebounding, and be aggressive with the turnaround from rep to rep.
• Dumbbell Power Snatch : Big hips and every rep with a slight pause at the top to breathe. Unbroken is the only way we want to perform these sets.
• Rope Climb : I climb every 10-15 seconds while focusing on using my legs before my arms to ascend the rope.
• Dumbbell Walking Lunge : No stop, unbroken, whatever you want to call it, just don’t stop moving until it’s the work is done.
• Echo Bike: Moderate pacing (70-75%) to stay under 45 seconds. Get on and get moving while aiming to slow down the final 2 calories.
MAYHEM MOM MODIFICATION
(For pregnant and postpartum women)
• GHD Sit Ups —–> GHD Quarter Sit Up (appropriate only early pregnancy) OR PhysioBall Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
• Box Jumps —–> Modified Tuck Jump
• Dumbbell Snatch ——> Elevated Single DB Snatch OR Single Dumbbell Hang Snatch
• Rope Climbs —-> Modified Rope Climb
• Walking Lunges —–> Dumbbell Split Lunge (5 each leg)
• Echo Bike —–> no modification unless another machine is more comfortable
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for a near non-stop effort through each round.
• Scaling option to finish near the target score:
AMRAP 8 Minutes
8 GHD Sit Ups
10 Box Jump/Step Down (24/20)
12 Dumbbell Power Snatch (40/25)
-rest 4 minutes-
AMRAP 8 Minutes
1 Rope Climbs
10 Dumbbell Walking Lunge (40/25)
10/8 Calorie Echo Bike
*Aim for each set to take the same amount of time within each AMRAP
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Extra 10/24/23 (Checkmark)
AMRAP 30 Minutes
500m Bike Erg
20 Lateral Box Step Ups
500m Bike Erg
15 Ring Rows
500m Bike Erg
10 Strict Handstand Push Ups
-into-
AMRAP 30 Minutes
1000m Bike Erg
150ft Sled Push (145/125)
1000m Bike Erg
150ft Backwards Sled Drag (145/125)
1000m Bike Erg
150ft Kettlebell Front Rack Carry (2×70/53)
Sled = weight of sled + weight added