CrossFit – Fri, Jan 26


CrossFit – Fri, Jan 26

CrossFit GonzStrong – CrossFit

Bruce Wayne (Time)

25 Shuttle Runs (50ft)

50 Wall Balls (20/14) (10/9)

50 V Ups

50 Wall Balls (20/14) (10/9)

25 Shuttle Runs (50ft)

Target Time: sub 12 minutes

• Time Cap: 15 minutes


• How to Pace: PAIN CAVE!

stimulus for today’s workout is moderately high pacing through these high-rep stations. We are in it for the long haul, so focus on keeping the heart rate and pacing under control early to avoid negative pacing as they get over halfway (V-Ups). Attack the wall balls.

• How it should Feel: PAIN!!!

This is another grit and grind test for us as we build volume on wall balls. Again, challenge yourself to keep bigger sets rather than settling for smaller sets with multiple breaks.


• Shuttle Runs: Down 25ft and back 25ft is one rep. Aim for a controlled push-pace effort here that is aggressive but not overbearing. Keep the arms loose and slow down the final 2-3 reps to prep for the wall balls. If you push the first set too hard, you will suffer tremendously through the wall balls. The last set is what every effort you have left.

• Wall Balls: 1-2 sets are all we ask for here, so don’t get to the wall ball feeling sorry for yourself. Calm yourself before starting, and breathe through every rep.

• V-Up: These are definitely underrated and should be approached in fast, quick sets (3-5 sets).


(For pregnant and postpartum women)

• Shuttle Runs —–> If you are able to run these, do it. If not complete 2:30 of High Knees to Lateral Shuffle

• Wall Balls —-> no modification OR Banded Thrusters

• V-Ups —–> PhysioBall Sit Ups or Modified Alternating Leg V Ups or Pelvic Tilts – these are especially good for women who are experiencing coning

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is for big sets across and a constant effort.

• Scaling option to finish near the target score:

18 Shuttle Runs (50ft)

35 Wall Balls (20/14)

35 V Ups

35 Wall Balls (20/14)

18 Shuttle Runs (50ft)

Wide grip bench press 5×5 (Weight)

*Do a set every 2 minutes.

@ 7/10 RPE

@ 7.5/10 RPE

@ 8/10 RPE

@ 8.5/10 RPE

@ 9/10 RPE

1/26/24 (Checkmark)

3×10 Romanian deadlift


9 Sets

300m at RPE6

100m at RPE2

*No additional rest between reps or sets.