CrossFit GonzStrong – CrossFit

Pyramid Scheme (Time)

“Pyramid Scheme”


For Time [30 Minute Cap]:

20 Double Unders, 2 Hang Snatches

40 Double Unders, 4 Hang Snatches

60 Double Unders, 6 Hang Snatches

80 Double Unders, 8 Hang Snatches

100 Double Unders, 10 Hang Snatches

Directly Into…

30 Weigthed Sit-ups, 1,000 Meter Run

30 Weighted Sit-ups, 800 Meter Run

30 Weighted Sit-ups, 600 Meter Run

30 Weighted Sit-ups, 400 Meter Run

30 Weighted Sit-ups, 200 Meter Run

Barbell: 115 / 85 lb

Weighted sit up (15/10)
– Conditioning Category: Pacer

– Double Unders: Athletes should be able to complete 20+ double unders unbroken when fresh to complete reps as prescribed.

– Hang Snatches: These can be power or squat snatches. Lading should not exceed 65% of your 1RM power snatch.

– GHDSU: Measure from the top of the pads to the floor. This is the standard height set by CrossFit HQ.

– Run: Athletes should be able to hold about a 1:00-1:15 per 200m pace throughout.

– Score: Total time. If capped, add 1s for every missed rep. If capped on the run, every 100m = 1 rep.

– Try to stay as relaxed as possible on the double unders. Low jumps will help save the legs and keep the heart rate down. Aim for unbroken sets if possible or throw in a break or 2 starting at the round of 60.

– Aim for unbroken sets on the barbell through the round of 6. If needed, take one quick break on the rounds of 8 and 10.

– Your sit-ups don’t need to be fast but we want to try and stay moving. Aim to settle into a steady pace each round. If needed, throw in 1-2 quick breaks each round.

– See if you can increase your run pace as the distance decreases.


– Reduce Reps

– 20-40-60-80-100 Second Time Caps

– 30-60-90-120-150 Single Unders

– 4-8-12-16-20 Cal Ski or Row


– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell


– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups


– Reduce Distances

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

Metcon (Weight)

Power Snatch

5 Sets of 2 @ 68-73%

Rest As Needed Between Sets.

Metcon (Checkmark)

Extra Credit

Snatch Push Press + Overhead Squat


3 Sets of 5 Snatch Push Presses + 1 Overhead Squat

All Sets Performed @ 60-65% of 1RM Snatch

Zone 2 Cardio


40-60 Minute Bike, Run, or Row @ Zone 2