CrossFit – Wed, Aug 30
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)
*Do a set every 1 minute and 30 seconds.
2 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
Snatch (squat it) (Weight)
*Do a set every 1 minute and 30 seconds.
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
Mikey Data Mouth and Chunk (Time)
4 Sets
2 Rope climbs (15ft)
20 Thrusters (45/35)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-
Time Cap each set: 3 minutes
STIMULUS and GOALS
• How to Pace: CHALLENGE! Nothing really has the potential for burnout, just be smooth and keep transitions seamless between stations. Once those 2 sets are completed, you should have a pretty good idea of what pace you can keep from there on out.
• How it should Feel: GASSY! No reason to stop on any of the movements, and the quick turnaround for the rest will keep your heart rate pounding.
WORKOUT STRATEGY & FLOW
• Rope Climbs : Big jump every time and really focus on using your legs to stand the body up, not your arms. Try and keep the time between reps around 5-10 seconds.
• Thrusters : Unbroken, stay smooth and steady through the set while focusing on breathing and finishing the lockout. These aren’t worth flying through unless it’s the final set.
• Crossovers : Hopefully, it’s a good day for you on the rope. Legs and heart rate will be slightly off, so take deep breaths and try to complete reps unbroken or with as few trip-ups as possible.
—NOTE: These are counted just like they were in the 2023 Quarterfinals workout. See HERE
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Rope Climbs —–> Modified Rope Climb or Banded Lat Pull Downs
• Thrusters —-> Crush Grip Dumbbell Thruster or Banded Thrusters
• CrossOver Single Unders —–> Slow and Controlled Plate Hops or Slow and Controlled Line Hops
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for non-stop effort and consistent set times.
• Scaling option to finish near the target score:
4 Sets
2 Rope climbs (12ft)
15 Thrusters (45/35)
20 Crossover Single Unders (OR 40 Double Unders)
-rest 1 minute between sets-
Extra 8/30/23 (Checkmark)
5 sets (1 set every 4 minutes)
15 second Echo Bike SPRINT!!!!
-During rest perform-
20 Dumbbell Bench Press (50/35)