CrossFit – Wed, Aug 23
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 and Jerk (Weight)
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 8/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
Chief (mayhem) (AMRAP – Rounds and Reps)
The Chief
5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-rest 1 minute b/t sets-
Minimum reps before scaling each set: 3 Rounds
STIMULUS and GOALS
• How to Pace: STEADY into CHALLENGE! We want you to work on PACING today! Chief is designed so you can stay moving relatively quickly and consistently round to round. So strategize and work to do that today. Have a goal for each set and try to stay within +/- 5 reps of that each set.
• How it should Feel: GASSY and MUSCULAR ENDURANCE! Chief will have you out of breath with the number of reps you can sustain. If you hit a wall, it will likely either be aerobic limitations, or muscle fatigue from the push ups.
WORKOUT STRATEGY & FLOW
• Power Cleans: This should be light and moveable for quick singles throughout! We want it under 65% of 1RM power clean!
• Push Ups: Be smart on these to stay moving each set. If you know 6 isn’t sustainable for unbroken throughout, we are okay breaking from the get go. Have quick shake outs as needed and try to always get back to work ASAP to keep the workout moving.
• Air Squats : Smooth unbroken should be the aim. Rather than breaking these and resting. Slow down your rate of cycling to stay moving and rest in transition.
SCALING
• The SCALING aim is to stay moving each set!
• Scaling option to finish near the target score:
5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (115/80)
5 Push Ups
7 Air Squats
-rest 1 minute b/t sets-
Extra 8/23/23 (Checkmark)
2 Pause Front Squat + 3 Front Squat @ 7/10 RPE
2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 9/10 RPE
1 Pause Front Squat + 1 Front Squat @ 9.5/10 RPE
*Pause Front Squat: 3 sec hold
3 Sets
4x 1 Wall Walk into 10 Handstand hold Shoulder Taps
100ft Double Dumbbell One Up, One Down Carry (switch arms at 50ft)
Main Workout:
5 sets:
200m at RPE7-8,
100m at RPE3,
100m at RPE10.
Rest: 3min b/t sets
Total: 2000m