CrossFit – Fri, Jan 5


CrossFit – Fri, Jan 5

CrossFit GonzStrong – CrossFit

Meredith Blake (Time)

Time Cap- 20 mins


Devil press (RX+ 2×50/35) (2×45/25 RX)


Chest to bar pull ups

(35-45 age RX)


Devil press (2×50/35)


Chest to bar pull ups

(55-65 RX)


Devil press (2×35/20)


Chest to bar pull ups

Gonz Strong target 20mins

• Target Time: sub 10 minutes

• Time Cap: 15 minutes


• How to Pace: PAIN!

Let’s end the week with a bang and see how deep you will go into the darkness. Just keep moving is going to be the point of emphasis here; doesn’t have to be fast, just steady.

• How it should Feel: PAIN CAVE!!! don’t sit there and feel sorry for yourself. It will all be over soon.


• Devil Press : Weight is moderate, but the goal should be a near non-stop effort where if you need it break then do so at the bottom of the burpee. Be aggressive with your hips and launch the weight overhead.

• Chest to Bar Pull Ups: 3-4 sets should be the goal here. Going too big on sets may fry your arms to the point of no return. Break before they make you break, don’t live in the chalk bucket, and try not to rest longer than you work.


• The SCALING aim is to keep intensity high and minimize rest.

• Scaling option to finish near the target score:


Devil press (2×40/25)


Chest to bar pull-ups

Bench press 1/5/24 (Weight)

10 Bench Press @ 6/10 RPE

8 Bench Press @ 7/10 RPE

6 Bench Press @ 7.5/10 RPE

4 Bench Press @ 8/10 RPE

2 Bench Press @ 9/10 RPE

Extra 1/5/23 (No Measure)

:20 HEAVY Front Rack Hold @ 8/10 RPE

:20 HEAVY Front Rack Hold @ 8.5/10 RPE

:20 HEAVY Front Rack Hold @ 9/10 RPE

:20 HEAVY Front Rack Hold @ 9.5/10 RPE

*5 Tall Box Jumps after each set.

8 minutes on the minute [EMOM]

odd minute: 15 V Ups

even minute: One Set of Unbroken Toes To Bar

Part 1: Run

3 Sets

2 Min at RPE5-6

5 Min at RPE3

*No rest between reps or sets.

-Rest 3-5 Min-

Part 2: Echo Bike

4 Sets

3 Sec at Max Effort

10 Sec Float

3 Sec at Max Effort

*Rest 2 Min between sets.

float: refuction to catch breath