CrossFit – Tue, Sep 26
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
Baked potato (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
16/13 Calorie Echo Bike (or 10/8 burpees)
20/16 Calorie Row (or 50 DUBS)
200m Run
*Every 10m = 1 rep.
STIMULUS and GOALS
• How to Pace: STEADY! It’s 20 minutes of straight cardio at a moderate and consistent pace into a moderate-fast push pace effort.
• How it should Feel: CARDIO and GASSY! Just look at the workout! Makes me tired just thinking about it. You get to burn all the calories today!
WORKOUT STRATEGY & FLOW
• Assault/Echo Bike: You should be at a moderate pace (70%) to finish each set round in 60-75 seconds. Slow down the final 2-3 calories for a smooth transition.
• Row: Same as the bike, moderate effort. Breathe through the motion and focus on consistent strokes.
• Run: The 200m should be at a recovery-type pace to reload for the machines. Try to stay under 60 seconds (30 seconds 100m).
• Towards the final 90 seconds, empty whatever is left in the tank. If you are a fantastic runner, then you can push the run throughout!
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Modify any of the machines for a different machine.
• Run —-> 1 minute of Controlled High Knees to Lateral Shuffle
• Can also any of the machines with 20-25 Modified Elevated Burpee
SCALING (AKA 45+ Masters Rx)
• The SCALING aim should allow for similar round times across the 20 minutes.
• Scaling option to finish near the target score:
AMRAP 20 Minutes
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
15/12 Calorie Row
150m Run
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Snatch Complex 9/26/23 (Weight)
*Do a set every 2 minutes.
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
*Pause is in the receive for 2 seconds.
Extra 9/26/23 (Checkmark)
3 Sets
10 Double Dumbbell Seated Bicep Curl and Press
10 Wide Grip Pull Ups Behind the Neck
5 Kneeling Box Jump
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 6/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
2 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE