CrossFit – Wed, Aug 16
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
Clean n jerk (Weight)
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
*Any time you see “technique work” know that the focus is speed and perfection NOT loading. This is your time to work on dialing in those consistent issues with your technique.
Pause front squat + front squat (Weight)
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
2 Pause Front Squat + 2 Front Squat @ 8/10 RPE
2 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
*Pause is for 3 seconds at the bottom.
Cameron Frye (Time)
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups
TARGET SCORE
• Target Time: sub 8 minutes
• Time Cap: 12 minutes
STIMULUS and GOALS
• How to Pace: PAIN CAVE!! Push into an uncomfortable pace from the beginning and try to hang on!!
• How it should Feel: PAIN!!! These are the 3 movements so many of us “love to hate!” So embrace it today and get it done!
WORKOUT STRATEGY & FLOW
• Thrusters : Weight should be light enough to go unbroken. Really focus on that hip drive and getting through these with a smooth movement pattern and upright torso.
• Bar Facing Burpees: The goal is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.
• Chest to bar : These are ideally completed in 2-3 sets. Make sure to break these up into smaller, quick sets if needed. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Thrusters —–> Crush Grip Dumbbell Thruster — squat to a chair if you need added stability/balance or Banded Thrusters
• Bar Facing Burpees —–> Modified Bar Facing Burpee
• Chest to Bar Pull Ups —–> Band Assisted Pull Ups- 2 Foot or Banded Lat Pull Down
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for athletes to keep a moderately-high intensity with a constant attack.
• Scaling option to finish near the target score:
21-15-9
Thrusters (75/55)
Bar Facing Burpees
Pull-ups
Extra 8/16/23 (Checkmark)
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 8/10 RPE
1 Snatch Lift Off + 1 Power Snatch + 1 Snatch Pull + 1 Snatch @ 8.5/10 RPE
8 Sets RUN
200m at RPE2 (Goal is same time as 300m)
300m at RPE8
100m at RPE1 (Goal is same time as 300m)
*No rest between reps or sets.
Total: 4800m