CrossFit – Fri, Jan 19


CrossFit – Fri, Jan 19

CrossFit GonzStrong – CrossFit

Red delicious (Time)

100 Double Unders

50 Thrusters (45/35)

200 Single Unders

50 Thrusters (45/35)

100 Double Unders

GonStrong time cap: 17 mins

Target Time: sub 9 minutes

• Time Cap: 14 minutes


• How to Pace: PAIN CAVE!

Stimulus is high intensity. We have light thrusters paired with high-rep double and single unders. We want to challenge everyone to push and not set the bar or rope down when the first discomfort comes. Don’t settle for small sets with multiple breaks. Purposeful and consistent breathing while keeping the pace steady and not rushed will help you avoid blowing up.

• How it should Feel:

PAIN!!! Suck it up and keep fighting until the end. It is designed to take your legs and lungs, use the time between movements for longer breaks, and keep attacking.


• Double Unders : If you can complete these unbroken without it hindering your ability to attack the thrusters, then go for it! If you know that your heart rate will spike, then aim to break it up into 2-3 quick sets. The final set should be pushed for unbroken, or as close as possible.

• Thrusters : Very lightweight here. You should be able to do 25+ unbroken when fresh, so be explosive and pause at the top of each rep for a split second, when necessary, to breathe for a moment. Be smooth through these to keep your heart rate under control.

• Single Unders : These should be completed in 1-2 sets. Much less stress on the body here, so try to relax and settle into a steady rhythm.


(For pregnant and postpartum women)

• Double Unders —–> Slow and Controlled Plate Hops

• Thrusters —–> No modification Banded Thrusters

• Single Unders —–> Slow and Controlled Line Hops

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is for near unbroken sets across each station.

• Scaling option to finish near the target score:

75 Double Unders

35 Thrusters (45/35)

150 Single Unders

35 Thrusters (45/35)

70 Double Unders

Deadlift (Weight)

10 Deadlift @ 60-63%

10 Deadlift @63-65

8 Deadlift @ 65-68%

8 Deadlift @ 68-70%

6 Deadlift @ 70-73%

*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages.

Bench press (Weight)

10 @ 6.5/10 RPE

8 @ 7.5/10 RPE

6 @ 8/10 RPE

4 @ 8.5/10 RPE

2 @ 9.5/10 RPE

Extra 1/20/24 (Time)

Part 1: Run

300m at RPE3

300m at RPE6

400m at RPE3

400m at RPE6

500m at RPE3

500m at RPE6

600m at RPE3

*No rest between reps or sets.