CrossFit – Wed, Sep 13
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
Complex clean, jerk, clean, jerk (Weight)
Do a set every 2 minutes.
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
*Squat Clean: Pause in squat for 2 seconds.
**Push Jerk: Pause in receive for 2 seconds.
**If you don’t have blocks go from the hang.
Metcon (Time)
For time:
20/15 Eco Bike
20 db front squats with 2 heavy dumbbells RX (60/35) RX+(70/50)
20/15 Calorie Echo bike
20 db front squats with 2 heavy dumbbells RX (60/35) RX+(70/50)
time cap: 10 mins
STIMULUS and GOALS
• How to Pace: PAIN CAVE! You witnessed this live at the games and saw how badly athletes hurt. That’s what we want, Don’t be afraid to come out swinging, your mind will break before your body does, so gut through and don’t give up.
• How it should Feel: LACTIC ACID PARTY! Get comfortable being uncomfortable here because that bag isn’t going to sit the way you want every time. Your legs will be stiff as a board walking across that finish line.
WORKOUT STRATEGY & FLOW
• Ski Erg: Push harder than you think here! Moderately fast pacing (80-85%) while winding down the final 2-3 calories for smooth transitions. Roll out your arms going up and breathe through the motion. That last ski must still be pushed, use the time between stations to get your breath.
• Sandbag Squats on Shoulder : These are held on the upper back or shoulder. We recommend upper middle back to mimic the back squat and save you from wrecking the side with all the bag weight on it. The Weight is heavy and awkward, ensure before starting that you practice getting the bag set and somewhat comfortable. The goal is 1-2 sets, don’t be afraid to break to avoid failure or missed reps. Keep each squat smooth and steady to keep your heart rate and legs from completely blowing up.
——-If you don’t have access to a Sandbag: we want you to sub either a Heavy Dumbbell on the Shoulder or barbell back squat (205/135) for today. The heavy dumbbell is going to provide the most similar feel for the sandbag squat on the shoulder (aka an awkward/odd object that you have to figure out how to get the shoulder and keep it up there)
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Ski ——> no modification unless another machine feels more comfortable
• Sandbag Squat —–> Dumbbell Goblet Squat OR Dumbbell Front Squats to Bench
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for effort on the ski to be pushed while keeping the squats close to unbroken.
• Scaling option to finish near the target score:
For time:
24 Calorie SkiErg
12 Sandbag Squats (150/100) (OR 24 at (100/70)
18 Calorie SkiErg
6 Sandbag Squats (150/100) (OR 12 at (100/70)
Extra 9/13/23 (Checkmark)
front rack step ups 4×20 (6-6.5 rpe)
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
6 sets (1 set every 2 minutes)
60 Crossover Single Unders
4 Wall Walks
3-4 Sets
6 Strict Pullups (weighted if possible) @RPE 8
12 Dumbbell Spider Curls @RPE 7
-rest 90-120 seconds b/t sets-
3-4 Sets
10 Double Dumbbell Standing Bent Over Row @RPE 8
10 Lat Pulldowns – Neutral Close Grip @RPE 7
-rest 90-120 seconds b/t sets-