CrossFit – Wed, Oct 4

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 Complex (Weight)

*Do a set every 2 minutes.

1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE

1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE

1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE

*Pause in bottom of clean for 2 seconds.

**Pause in the receive of the push jerk for 2 seconds.

On Wednesday’s we wear pink (Time)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Bar Muscle Ups

10 Rope Climbs

STIMULUS and GOALS

• How to Pace: STEADY into CHALLENGE! A grip wrecker like no other. Push through the chipper with reckless abandon. Not to the point of failure, but try something different and see how big of sets you can go on the bar.

• How it should Feel: GASSY and/or MUSCULAR ENDURANCE! GRIP, GRIP, and more GRIP! Oh yeah, and shoulders as well. Quick breaks and get back to work.

WORKOUT STRATEGY & FLOW

• Toes to Bar: 2-4 sets would be fantastic, but break more if needed. Come out swinging and break before they make you break! We want big sets but not at the cost of reaching failure.

• Burpee: Please, whatever you do, keep moving with a consistent, moderate effort. Mark a chalk line or handprints on the floor to keep your landing position consistent under the bar.

• Strict Handstand Push Ups : Depending on your strength in this movement, either 2-3 sets or trying to keep 3-6 reps every 30 seconds.

• Bar Muscle Ups: We want aggressive, advanced athletes to push for 2 sets. If you are going to break more than twice, use the clock and keep yourself from resting for more than 20 seconds between sets.

• Rope Climbs : Take one at a time and try to get each completed in 2-3 pulls. Be sure to get down quicker than you ascend. The goal should be 1 climb every 15-20 seconds.

SCALING

• The SCALING aim should allow for aggressive sets while keeping the longer rest between movements.

• Scaling option to finish near the target score:

40 Toes to Bar

30 Burpee to Bar (6” reach)

20 Strict Handstand Push Ups

10 Bar Muscle Ups

5 Rope Climbs

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Metcon (Checkmark)

1 Pause Rack Jerk + 1 Rack Jerk @ 6/10 RPE

1 Pause Rack Jerk + 1 Rack Jerk @ 6.5/10 RPE

1 Pause Rack Jerk + 1 Rack Jerk @ 7/10 RPE

1 Pause Rack Jerk + 1 Rack Jerk @ 7.5/10 RPE

1 Pause Rack Jerk + 1 Rack Jerk @ 8/10 RPE

pause in split for 3 secs

16 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE

16 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE

16 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE

16 Front Rack Barbell Walking Lunge Steps @ 8/10 RPE

EMOM 32 Minutes

Minute 1: 15/12 row

Minute 2: 75 Double Unders

Minute 3: 15 Wall Balls (20/14) (11ft)

Minute 4: 25ft Handstand Walk (1 pirouette at 10ft and 1 at 20ft. Turn different direction each time)