CrossFit – Wed, Sep 20
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 PC +Jerk+PC (Weight)
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
*Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds.
Honey bbq (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
200m Run
20 Toes to Bar
20 Push Press (115/80)
200m Run
20 V Ups
20 Push Ups
goal or try too
*Minimum of 5 reps unbroken at a time on toes to bar and V Ups throughout!!!!
**Minimum of 10 reps unbroken at a time on push press and push ups throughout!!!
***Score each 200m Run as 1 rep. If you don’t finish the run you don’t get the rep.
STIMULUS and GOALS
• How to Pace: GRIND! It’s 20 minutes, but the rounds are long. Approach with a moderate pace that allows consistency across sets and round times. This workout is designed to attack your upper body and core non-stop, so break before the movements make your break.
• How it should Feel: MUSCULAR ENDURANCE! By the end, you should feel like your arms and core have been minced into tiny pieces.
WORKOUT STRATEGY & FLOW
• Toes to Bar : Minimum is sets of 5, So aim for 10’s within the first few rounds and adjust as needed. The more you break, the quicker the turnaround from the rest needs to be.
• Push Press : 2 sets should be the goal across. Get over the hump and try get to at least 12 reps before dropping it. Be explosive with your hips on every rep.
• Run: Pacing here should be moderate to stay on 55 seconds. Focus on relaxing your arms and hands to save the grip.
• V-Ups : Play it safe and break into 2-3 quick sets to avoid burning out.
• Push Ups : It has to be 10s’s so shake it out before starting and rest longer if you have to so failure doesn’t hit.
MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)
• Run —–> sub for either a machine OR 1:00 of controlled High Knees to Lateral Shuffle
• Push Press —–> Seated Dumbbell Strict Press
• V – Ups —–> PhysioBall Sit Ups or Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
• Push Ups ——> Knee Push Ups or Incline Push Ups
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is to keep the intended stimulus and sets throughout.
• Scaling option to finish near the target score:
AMRAP 20 Minutes
200m Run
15 Toes to Bar
15 Push Press (115/80)
200m Run
15 V Ups
15 Push Ups
Extra. 9/20/23 (Checkmark)
2 Pause Rack Jerk + 1 Rack Jerk @ 6/10 RPE
2 Pause Rack Jerk + 1 Rack Jerk @ 6/10 RPE
2 Pause Rack Jerk + 1 Rack Jerk @ 6.5/10 RPE
2 Pause Rack Jerk + 1 Rack Jerk @ 6.5/10 RPE
2 Pause Rack Jerk + 1 Rack Jerk @ 7/10 RPE
18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE
18 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE
18 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE
18 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE