CrossFit – Fri, Dec 22


CrossFit – Fri, Dec 22

CrossFit GonzStrong – CrossFit

No one should be alone on Christmas (Time)

3 Rounds: 15 min time cap

21 Calorie Row

15 Chest to bar pull ups

9 Thrusters (135/95)

Target Time: sub 7 minutes

• Time Cap: 11 minutes


• How to Pace: PAIN CAVE! It’s going to hurt; just look at it. We all know the combination of pull-ups and thrusters. Well, we are ramping it up on the pull up bar and thruster weight while adding in more to the cardio portion. Stay steady with an aggressive but sustainable pace, until round 3. Use the time between movements for a quick break.

• How it should Feel: PAIN!!!

Might want to have an Uber on stand by. It’s not an Open workout but will feel like it afterward. Survive that second round, and don’t give up on the 3rd.


• Row: Get the rower moving off the start aim to hold a moderate-high intensity. Breathe through each pull and slow down the final 2-3 calories for a smoother transition.

• Chest to Bar : Unbroken! Only break if it’s all you can do to survive.

• Thrusters : Unbroken is all I want for christmas. It may break your holiday spirit, but it will be worth it in the end.


(For pregnant and postpartum women)

• Row —-> no modification unless another machine feels more comfortable

• Chest to bar —-> Band Assisted Pull Ups- 1 Foot or Banded Lat Pull Down

• Thrusters —–> Complete as written OR modify to Dumbbell Thruster or Banded Thrusters

SCALING (AKA 45+ Masters Rx)

• The SCALING aim is for intensity and pacing to be kept across all rounds.

• Scaling option to finish near the target score:

3 Rounds:

18 Calorie Row

12 Chest to bar pull ups

9 Thrusters (115/80)

Power Snatch (Weight)

2 Power Snatch @ 73%

1 @ 75% 1

1 @78% 1

@ 80%

Power clean + Split Jerk (Weight)

1 Power Clean + 1 Split Jerk

@ 75%

@ 78%

@ 80%

@ 83-85%