CrossFit – Wed, Jul 26
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
Snatch 321-32111 (Weight)
14:00-22:00
*Do a set every minute.
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6.5/10 RPE
2 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7.5/10 RPE
Clean n jerk 2-2-1-1-1-1 (Weight)
*Do a set every minute.
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
Lamborghini (Time)
For time:
100 VUPs
80 Wall Balls (20/14) (10ft)
60 Deadlifts (155/105)
40 Toes to Bar
20 Burpee Get Box Get Overs, (48/40)
Target Time: sub 15 minutes
• Time Cap: 20 minutes
STIMULUS and GOALS
• How to Pace: STEADY! We have a classic chipper where pacing needs to be moderate with planned rest and calculated rep schemes to stay moving. Keep rest at a minimum and aim to get aggressive on the pacing through the final station.
• How it should Feel: MUSCULAR ENDURANCE into CARDIO! Your lower body will be taking a beat down on this one. Fight through the pain and get caught with your hands on your knees until the end.
WORKOUT STRATEGY & FLOW
• GHD Sit Up : Steady pacing here, don’t try and be a hero and rip through these. The best bet is to break into 3-4+ sets with quicker rests. Or, stay moving slowly with a slight pause at the top of each rep.
• Wall Balls : Be aggressive here and aim for 2-3 sets, or as few as you can reasonably manage. When that ball hits the ground, count to 10 (or less) and pick it right back up. Don’t be a wuss here!
• Deadlift : Lightweight (under 50% of 1RM) where quick sets of 10-15+, with very little rest between should be the goal. Be conscious of the toes-to-bar that follow. Either fast 10’s or a descending rep scheme ( 13-12-11-9-8-7 ).
• Toes to Bar: At this point in the workout, sets of 5+ would be a great goal. This is the final grip wrecker until the grunt work to finish. So push through the pain and don’t stare at the bar.
• Burpee Box Get Overs : Just keep moving! This is everything left in the tank. Start smooth and steady, and when the final 5 reps approach, it’s time to turn on the jets.
MAYHEM MOM MODIFICATIONS
(for pregnant or postpartum women)
• GHD Sit Ups —-> Quarter Sit Ups
• Wall Balls —–> no modification OR Banded Thrusters
• Deadlifts ——> Elevated Conventional Deadlift or Elevated Sumo KB Deadlifts
• Toes to Bar —–> American Kettlebell Swing
• Burpee Box Get Overs —–> Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is to finish near the target time.
• Scaling option to finish near the target score:
For time:
75 GHD Sit Ups
60 Wall Balls (20/14) (10ft)
45 Deadlifts (155/105)
30 Toes to Bar
15 Burpee Get Box Get Overs, (48/40)
Extra 7/26/23 (Checkmark)
3 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
accessory
3-4 Rounds
12 Reverse Grip Lat Pulldown @ RPE 8
12 Barbell Skull Crushers @RPE 8
-Rest 2 min b/t rounds-
3-4 Rounds
12 Bent Over Barbell Row @RPE 8
12 Dumbbell Preacher Curl @RPE 8
-Rest 2 min b/t rounds-