CrossFit – Wed, Sep 6
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 w/ pause (Weight)
*Do a set every 1 minute and 30 seconds.
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 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 @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
*Pause in receive for 2 seconds on both pause movements.
Version of pig chipper (Time)
For time:
25 min time cap
10 Power Cleans RX+ (205/135) RX(185/115) 45+ RX (155/105)
20 Chest to bar Pull Ups
40 Toes to bar
80 Wall Balls (20/14)
40 Toes to bar
20 Chest to bar Pull Ups
10 Power Cleans (205/135)
• Time Cap: 25 minutes
STIMULUS and GOALS
• How to Pace:
GRIND! You have to accept that you are in it for the long haul. This workout is designed to blow up your grip. Make smart and calculated efforts through the gymnastics to avoid over-resting. Planned, smaller reps with quick rest seemed to work better than going big for athletes in the games.
• How it should Feel:
PAIN! Get the ice bath ready for your arms. We have all the pulling with a little tease of wall balls sandwiched in the middle.
WORKOUT STRATEGY & FLOW
• Sandbag Cleans : Heavier bag here, so just be steady and don’t over-rush only to put yourself in a cardio deficit right off the back. Try and complete one rep every 10 seconds.
• Chest to Bar : Fast 5’s should be the bare minimum. Use a strategy that keeps you efficient and without causing over reaching.
• Toes to Bar : After the chest to bar, these will be a lot harder. Approach with the same strategy and avoid blowing up. The second time through will be the most challenging, so be ready for smaller, quicker sets.
• Wall Balls : You will want to break these up into fast 10-15 reps. No tricks here, just old fashion, regular wall balls. Breathe through the motion and roll the arms out.
SCALING (AKA 45+ Masters Rx)
• The SCALING aim is for consistency through each station without over-resting.
• Scaling option to finish near the target score:
For time
10 Sandbag Cleans (100/70) (OR 10 Power Cleans (155/105))
15 Chest to bar Pull Ups
30 Toes to bar
60 Wall Balls (20/14)
30 Toes to bar
15 Chest to bar Pull Ups
10 Sandbag Cleans (100/70) (OR 10 Power Cleans (155/105))
Extra 9/6/23 (Checkmark)
20 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE
20 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE
20 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE
20 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE
8 rounds:
0:20 Ring Dip Hold
30 Heavy Double Unders
25ft hand-over-hand sled pull (235/190)