CrossFit – Tue, Sep 19

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

Intervals (Time)

2 intervals for total time:

21 Box Jump Overs (24/20)

15 Calorie Row

9 Burpee Box Get Overs (24/20)

21 Box Jump Overs (24/20)

15 Calorie Row

9 Burpee Box Get Overs

-Rest until 6-minute mark-

9 Burpee Box Get Overs

15 Calorie Row

21 Box Jump Overs

How to Pace: PAIN CAVE! There is no way else to put it. You watched it live and saw the effort from the top athletes, and we want the same approach. Stay attacking; don’t let off the gas pedal, but don’t floor it to the ground. Think 85%+ effort on the first part and save just a little in the tank for a chance to replicate or possibly get faster.

• How it should Feel: PAIN! On the floor crawling like your legs got sawed off. Play whatever music or motivational speech you must hear to keep you going.

WORKOUT STRATEGY & FLOW

• Box Jump Overs : The goal should be to stay as close to non-stop as possible without blowing up your legs. Practice a rhythm before starting to test what option fits you best. Remember, like the games, we have to step down off the box, no jumping. Breathe through the motions, and focus on getting your heart rate back down during the rest.

• Row: Transitions on and off will play a huge factor, so ensure everything is set up correctly. Pacing should be moderately fast (85%) to finish under 45 seconds. Slow down the final 2 calories for a smooth exit.

* Burpee Box Get Overs : This is the part of the workout where you must stay aggressive. Be smooth and steady getting up and over while trying not to spend too much time at the bottom of the burpee.

SCALING (AKA 45+ Masters Rx)

• The SCALING aim is for a constant high output on both sets.

• Scaling option to finish near the target score:

2 intervals for total time:

18 Box Jump Overs (24/20)

12 Calorie Row

6 Burpee Box Get Overs

18 Box Jump Overs (24/20)

12 Calorie Row

6 Burpee Box Get Overs (

-Rest until 6-minute mark-

6 Burpee Box Get Overs

12 Calorie Row

18 Box Jump Overs (24/20)

6 Burpee Box Get Overs

12 Calorie Row

18 Box Jump Overs

9 Burpee Box Get Overs

15 Calorie Row

21 Box Jump Overs

Pause Snatch (Weight)

*Do a set every 1 minute and 30 seconds.

2 Block Pause Snatch @ 6/10 RPE

2 Block Pause Snatch @ 6.5/10 RPE

2 Block Pause Snatch @ 7/10 RPE

2 Block Pause Snatch @ 6.5/10 RPE

2 Block Pause Snatch @ 7/10 RPE

2 Block Pause Snatch @ 7.5/10 RPE

*From above the knee.

**Pause is in the receive for 2 seconds.

***If you don’t have blocks go from the hang (above the knee).