CrossFit – Wed, Jul 19
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
Squat Cleans (Time)
Squat Clean
For Time:
6 Squat Cleans @ 75%
9 Squat Cleans @ 70%
12 Squat Cleans @ 65%
Euro Step (Time)
“Euro Step”
3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 Dumbbell Reverse Lunges
Dumbbells: 50 / 35 lb’s
Time Cap: 18 Minutes
– Overview: Athletes will grind through toes to bar and dumbbell lunges each round. Grip fatigue will be a factor here in this workout.
– Run: Should be completed in 3:45 or less.
– Toes To Bar: Reps should be completed in 1:30 or less, 1:15 or less, and 1:00 or less each round.
– Reverse Lunges: Performed with 2 dumbbells held in the hang position down by the waist. Reps should take 1:30 or less to complete each round.
– Score: Total Time
– The run is the only movement that will not require us to use our grip. We can use the run to recover a bit each round.
– Let’s aim for quick sets on the toes to bar. Our sets should allow us to rest 5s or less between. Quick sets will go a long way in helping to manage our grip fatigue.
– Time under tension will be a big factor for the reverse lunges. We should try to move quickly here and take breaks as we feel our grip start to fatigue. 4 sets or less is a great goal here.
600 METER RUN
– Reduce Distance
– 750m Row
– 600m Ski
– 1,500m Bike
– 450m Air Run
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
DUMBBELL REVERSE LUNGE
– Reduce/Remove Loading
– Reduce Reps
– Single Dumbbell
– Sub Kettlebells
Extra 7/19/23 (Checkmark)
Ring Muscle-up Testing
https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-muscle-ups.mp4
For Time (10 Minute Cap):
30 Ring Muscle-ups
Machine Conditioning
For Total Calories:
8 Minute Row
1 Minute Rest
8 Minute Echo Bike
1 Minute Rest
8 Minute Ski