CrossFit – Wed, Aug 2
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
Tempo front squat + front squat (Weight)
1 Tempo Front Squat + 5 Front Squat @ 6/10 RPE
1 Tempo Front Squat + 4 Front Squat @ 6.5/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE
*Tempo is 3 sec down, 3 sec hold
Ironhide (Time)
18 min time cap
4 Rounds
750m Row
600m Run
15 Sandbag Cleans (150/100) (split) or double dumbbell cleans (50/35)
20 Synchro Burpees Over Rower
*Partners just complete 1 Machine each round, alternating machines round to round
Individual Option:
4 Rounds
Odd Rounds: 750m Row
Even Rounds: 600m Run
8 Sandbag Cleans (150/100) (50/35 double dumbbell cleans)
20 Burpees Over Rower
TARGET SCORE
• Target Time: sub 13 minutes
• Time Cap: 15 minutes
STIMULUS and GOALS
• Note that we have more partner workouts this week, so you can participate as a part of “Mayhem in Madison” whether you are coming to the CrossFit Games, or want to join us remotely!
• How to Pace: GRIND!
Grab a partner that’s willing to go through the gauntlet with you. One partner will start on the rower while the other runs. Each round will switch who starts where, and once the row/run is complete, you and your partner will split the sandbag cleans and sync up on some burpees before switching stations for the next round. Try to stay steady each round with similar pacing.
• How it should Feel: CARDIO!
Make sure you and your partner are on the same page with times on the run/row so you finish around the same time and can get right to work.
WORKOUT STRATEGY & FLOW
• Run/Row: Moderate-steady pacing here (70-75%) to finish around 2 minutes. No sense in killing yourself here, so settling into a steady effort that allows both to get right to the sandbag and move.
• Sandbag Cleans to Shoulder : Try and hit 1-2 reps back and forth with an aggressive turnaround from rep to rep. Be explosive with your hips!
• Synchro Burpee Over Rower : Chest on the ground together for it to be synchro, and from there, we can get up, over, and back down at different times. Pacing should be performed off the slower athlete and not pushed to put you both in cardio deficit where round times can’t be replicated.
SCALING
• The SCALING aim is to move steadily throughout each piece and have consistent round times.
• Scaling option to finish near the target score:
4 Rounds
750m Row
600m Run
12 Sandbag Cleans (150/100) (split)
18 Synchro Burpees Over Rower
*Partners just complete 1 Machine each round, alternating machines round to round
Individual Option:
4 Rounds
Odd Rounds: 750m Row
Even Rounds: 600m Run
6 Sandbag Cleans (150/100)
18 Burpees Over Rower
Extra 8/2/23 (Checkmark)
Snatch balance
3 Pause Snatch Balance @ 6/10 RPE
2 Pause Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance @ 7/10 RPE
3 Pause Snatch Balance @ 6.5/10 RPE
2 Pause Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance @ 7.5/10 RPE
*Pause is 2 second pause in the bottom.
Snatch technique work
1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 8/10 RPE
*Pause is at the top for 1 second.
5 minutes of:
2-4-6-8….
Bar Muscle Up into Bar Dip
Freestanding Handstand Shoulder Taps [right/left = 2 reps]
–rest 2 minutes–
5 minutes of:
**begin where you left off [if you finished the 8s, begin on the 10s]
Bar Muscle Up into Bar Dip
Freestanding Handstand Shoulder Taps [right/left = 2 reps]
Mini pump
4 Rounds
12 Lying DB Hamstring Curl @ moderate weight – maintain quality
15 Single Leg Calf Raise @ moderate weight – maintain quality
-Rest 2-3 min b/t rounds-