CrossFit – Wed, Sep 27
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 9/27/23 (Weight)
Do a set every 2 minutes.
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 7/10 RPE
*Pause is in the bottom of the squat for 2 seconds.
**If you don’t have blocks go from the hang right above the knee.
potatoes au gratin (AMRAP – Rounds and Reps)
3 sets:
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (30/20) (10/9ft)
-rest 3 minute b/t sets-
*If you are not feeling recovered with the deload, then perform 2 sets and score the slowest set twice!
**Hold bigger unbroken sets instead of doing quick singles, even if you move slowe
STIMULUS and GOALS
• How to Pace: STEADY pacing with calculated sets and rest to avoid muscle failure. Come out a little conservative in the first set and see how your upper body reacts. Use the time between movements to rest and avoid blowing up off the start. A good goal would be one round 65-80 seconds.
• How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY! 2 strict movements for low reps, and right at the end is air squats to rescue you (maybe). Be ready for the total upper body pump and especially in the shoulders!
WORKOUT STRATEGY & FLOW
• Strict Pull Up : The Goal should be anything but singles. Don’t settle for pulling up and falling to the bottom. Maintain quality and the full standard.
• Strict Ring Dip : These are also ideally to be completely unbroken, or 2 sets for sustainability. Give the arms a good shake before starting.
• Air Squat : Get those feet locked into their position and then just don’t stop moving.
SCALING
• The SCALING aim is for consistent rounds and sets without reaching failure within the first 2 sets.
• Scaling option to finish near the target score:
2 sets:
AMRAP 5 Minutes
4 Strict Pull Ups
4 Strict Ring Dips
12 Air Squats
-rest 2 minute b/t sets-
*Perform with a 20/14 vest or Ruck
Extra 9/27/23 (Checkmark)
12 Barbell Front Rack Step Up @7/10 RPE
12 Barbell Front Rack Step Up @7.5/10 RPE
12 Barbell Front Rack Step Up @8/10 RPE
12 Barbell Front Rack Step Up @8/10 RPE