CrossFit – Tue, Oct 3
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
Snatch (Weight)
14:00-26:00
*Do a set every 2 minutes.
1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 6.5/10 RPE
1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 7/10 RPE
1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 7.5/10 RPE
1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 7/10 RPE
1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 7.5/10 RPE
1 Block Snatch Pull + 1 Block Pause Snatch + 1 Block Snatch @ 8/10 RPE
*Block set up where bar is above the knee.
**Pause in bottom of snatch for 2 seconds.
***If you don’t have blocks go from the hang above the knee.
Metcon (AMRAP – Reps)
4 Sets: (1 Set Every 5 Minutes)
Set 1
0-5minutes
Odd Sets: 20/16 Calorie Echo Bike (or 400mrun)
Set 2
5-10mins
Even Sets: 25/20 Calorie Row (or 400m run)
Set 3
10-15
Odd Sets: 20/16 Calorie Echo Bike (or 400mrun)
Set 4
15-10
Even Sets: 25/20 Calorie Row (or 400m run)
**ITS A SPRINT WE ARE GOING FOR IT! Finish these set and rest the rest of the 5 mins and do it again. We want are heart rate through the roof and then we will bring it all the way down.
PAIN CAVE! We want each set to be approached with an attack mode that can be replicated for 2 solid efforts on each machine. 95% effort is what we are looking for, which isn’t all out, but it’s dang near close with a little saved in the tank for that final set. During the rest, don’t spend too much time on the ground. Get up and move before the next station.
• How it should Feel:
PAIN! Just tell the gym owner to turn the lights off and leave you on the floor.
WORKOUT STRATEGY & FLOW
Workout flow:
at 0:00
25/20 Calorie Assault
at 5:00
25/20 Calorie Row
at 10:00
25/20 Calorie Assault
at 15:00
25/20 Calorie Row
• Assault Bike: Ramp that bikes up to a 100%+ effort for 3-5 seconds and then settle into that 95% pace. Don’t you dare slow down the final calories; fight till the end.
• Row: Quick and fast pulls off the start to get the fan moving, and then it’s time to pull hard with a strong leg and hip drive. Focus on breathing at the back end and be aggressive on the return.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
No modification unless other machines feel more comfortable 🙂
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for intensity to be maintained across.
• Scaling option to finish near the target score:
4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike)
Even Sets: 20/16 Calorie Row
Check out our Scaling and Substitution Movement Document Here! for more recommendations!