CrossFit – Fri, Jun 7


CrossFit – Fri, Jun 7

CrossFit GonzStrong – CrossFit

Wide grip bench press (Weight)

Every minute on the minute for 8 minutes:

Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE

Min 2: 1 Wide Grip Bench Press @ 6/10 RPE

Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE

Min 4: 1 Wide Grip Bench Press @ 7/10 RPE

Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE

Min 6: 1 Wide Grip Bench Press @ 8/10 RPE

Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE

Min 8: 1 Wide Grip Bench Press @ 9/10 RPE

Andes (Time)

20 min time cap


DB renegade rows (45/25)

Chest to Bar

-straight into-


Bench Press (45/25)

Bar Muscle Up

• Time Cap: 15 minutes


• How to Pace: STEADY!

This workout is designed to tax the upper body through moderate lifting and high-skilled gymnastics. The first part will be fairly quick, which only increases muscle fatigue going into part 2. Be aggressive, but be smart and know when to break to survive.

• How it should Feel: PUMP! MUSCULAR ENDURANCE and GRIPPY! The chest and triceps are going to get tighter and tighter as it goes on. Don’t fall for the trap; sell out early only to be stuck looking at the bar/rings.


• Bench Press: This bench is light (under 60% of 1RM), and all reps can be completed unbroken, but for your arms’ sake, we recommend breaking them into two sets.

• Kipping Chest to Bar: 1-2 sets here would be ideal. Even if you can go unbroken, play the long game and know that muscle-ups are coming so be a bit conservative. Small quick sets can work if you are disciplined on rest!

• Kipping Bar Muscle Up:

Don’t fry your arms here! 2 quick sets will be the safe route. We want you to be able to at least keep 3s or you will likely need to scale.


(For pregnant and postpartum women)

• Bench Press –> complete as DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press

• Chest to Bar –> Band Assisted Pull Ups- 2 Foot OR Banded Lat Pull Down

• Bar Muscle Up –> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2