CrossFit – Wed, Aug 9
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.
COME TO NO LABEL BREW THIS FRIDAY 8PM
WATCH PATRICK AND HIS BAND JAM!
BRING THE WHOLE FAMILY, THE DOGS, THE BUDDIES AND ECT!
NO EXCUSES!
CrossFit GonzStrong – CrossFit
Snatch complex DLoad (Weight)
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
Clean Deadlift + floating pause power clean +pause split jerk (Weight)
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
*You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds**
You’re Killing Me Smalls (Time)
3-6-9-12-15-18-21
Kettlebell Swings (70/53) (53/35)
Box Jump Overs (30/24) (24/20)
• Target Time: 8-10 minutes
• Time Cap: 14 minutes
STIMULUS and GOALS
• How to Pace: STEADY!
Ascending rep schemes are always tricky and harder to gauge. Use the first 3 rounds as a primer for your heart rate. Start and stay steady until that final big set, then swing/jump as your life depends on it. Try and keep the rest between the stations, not during.
• How it should Feel: GASSY and GRIPPY! It’s pretty much all up-and-down motion. Control your breathing, and don’t get baited into over-pacing off the start with the quick sets.
WORKOUT STRATEGY & FLOW
• Kettlebell Swings : Heavier weight, but the goal should be unbroken or dang near close to it. Be explosive with your hips and breathe at the top of each rep.
• Box Jump Overs : Higher box height, so it might be a good thing so it slows your pacing down. Just be steady and take that slight pause after each rep to gather yourself and reload for the next rep.
SCALING
• The SCALING aim is to use appropriate loading and height to finish near target time!
• Scaling option to finish near the target score:
3-6-9-12-15-18-21
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Extra 8/9/23 (Checkmark)
Run
2x200m at RPE8,
400m at RPE6,
2x300m at RPE8,
400m at RPE6,
2x200m at RPE8
-Rest 60sec b/t all reps-
Total: 2200m