CrossFit – Tue, Oct 31
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 (Weight)
Do a set every 2 minutes.
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
Trick or treat (Time)
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 weighted vups (15/10)
minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE! We want this to be reps and sets that stretch your capabilities and push you to hang on longer than you think you can! Come out confident but not reckless!
• How it should Feel: GASSY! You don’t have to go unbroken, but the movements shouldn’t have you breaking frequently. The intensity should be up on this one and keep you moving from movement to movement with purpose.
WORKOUT STRATEGY & FLOW
• Double Under : Unbroken would be an awesome goal. However not at the expense of causing you to over rest going to the next station. Break into 2-3 quick sets if needed to stay aggressive.
——-if you don’t have Double Unders yet, scale to 2x the Single Unders
• Overhead Squats: These are taken from the ground, so be ready to squat snatch that bar and get right into it. The goal is unbroken, so be ready to grind through these reps. Stay calm and steady while controlling your breathing. Position is king here!
• GHD Sit Ups : Smooth and steady to keep your heart rate at bay. Breathing at the top of each rep will help prepare for the double unders.
MAYHEM MOM MODIFICATIONS
(for pregnant and postpartum women)
• Double Unders —–> Slow and Controlled Line Hops
• Overhead Squats —–> Overhead Squat to Bench OR Front Squat to Box
• GHD Sit Ups —-> PhysioBall Sit Ups or Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
SCALING (AKA 45+ Masters Rx)
• The SCALING aim Is for pacing and intensity to be the same on sets and rounds.
• Scaling option to finish near the target score:
2 Rounds
75 Double Unders
25 Overhead Squats (75/55)
75 Double Unders
15 GHD Sit Ups
Extra 10/31/23 (Checkmark)
3 Snatch Push Press + 1 Overhead Squat @ 6.5/10 RPE
2 @ 7/10 RPE
1 @ 7.5/10 RPE
3 @ 7/10 RPE
2 @ 7.5/10 RPE
1 @ 8/10 RPE
AMRAP 20 Minutes
20/16 Calorie Bike Erg
10 Unbroken Strict Pull Ups
20/16 Calorie Bike Erg
10 Unbroken Shoulder Press (95/65)
-Directly Into-
AMRAP 20 Minutes
20/16 Calorie Ski
20 Back Rack Box Step Ups (95/65) (20)
20/16 Calorie Ski
20 Back Step Back Lunges (95/65)
-Directly Into-
AMRAP 20 Minutes
200m Run
10 Unbroken Strict Ring Dips
200m Run
10 Unbroken Ring Rows (as horizontal and controlled as you can manage)
3-4 Sets:
10 Barbell Skull Crushers @RPE 8
-rest 1-2 minutes b/t sets-
3-4 Sets:
12 Leaning Lateral Raise @RPE 8
-rest 1-2 minutes b/t sets-
3-4 Sets:
10 Bent Over Banded Tricep Extension @RPE 8
-rest 1-2 minutes b/t sets-