CrossFit – Fri, Sep 8


CrossFit – Fri, Sep 8


Competition November 11th

The Forge: Team Comp

male/male female/female

intermediate and scaled

$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that

Come out and Play! Link below:

Ask Lyanne if you have questions.

CrossFit GonzStrong – CrossFit

Hole Front Squat (Weight)

*Do a set every 1 minute and 30 seconds.

5 In the Hole Front Squat OR Pause Front Squat @ 6/10 RPE

5 In the Hole Front Squat OR Pause Front Squat @ 6/10 RPE

5 In the Hole Front Squat OR Pause Front Squat @ 6.5/10 RPE

5 In the Hole Front Squat OR Pause Front Squat @ 6.5/10 RPE

Version Echo Thruster Final (Time)

For time:

Time cap: 15 mins


Echo Bike Calories


Round 1: 18 @ (95/65)

Round 2: 15 @ (115/85)

Round 3: 12 @ (135/95)


66-foot overhead walking lunge (135/95)

• Target Time: sub 10 minutes

• Time Cap: 15 minutes


• How to Pace: PAIN CAVE! This is the final event of the 2023 CrossFit Games, so you have to push. We want you in constant attack mode. Fight through the pain and stay aggressive through each station. Have 3 bars set up for this workout so you don’t try and over-rest by changing your weights out.

• How it should Feel: LACTIC ACID PARTY into PAIN!!! Have you ever had your legs gnawed on by a T-Rex? I sure haven’t, but I can only imagine that’s how they will feel after.


• Echo Bike: Pacing should be moderately-fast (75-80%). This will get harder to keep as the sets go on but just know that the calories decrease, so the time frame should stay relatively close.

• Thrusters : Weight goes up each round, but regardless we should aim to break into two sets even if it feels good to avoid blowing up the legs and causing us to take excessive rest. Breathe at the top of each rep and try not to stare at the bar. Be sure on the final bar to break one rep shy of 12 to rest before completing the final rep and going into the lunge.

• Overhead Walking Lunge : Unbroken would be an awesome accomplishment. It’s hard to say where you will be physically and mentally, so don’t be afraid to break to avoid wobbly or unsteady reps.

—-Complete 22 lunges in place if you don’t have space to complete walking lunges


(For pregnant and postpartum women)

• Echo Bike —–> No modification (unless another machine is more comfortable

• Thrusters —-> Dumbbell Thrusters OR Dumbbell Thrusters to a Chair for added balance

• Overhead Walking Lunges —> Modified Overhead Dumbbell Walking Lunge 11 on each leg

SCALING (AKA 45+ Masters Rx)

• The SCALING aim is for the bike to stay aggressive with a push to keep thrusters and lunge in 2 sets.

• Scaling option to finish near the target score:

For time:


Echo Bike Calories


Round 1: 15 @ (75/55)

Round 2: 12 @ (95/65)

Round 3: 9 @ (115/80)


66-foot overhead walking lunge (115/80)

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Extra 9/8/23 (Checkmark)

5 Strict Press @ 6/10 RPE

4 Strict Press @ 7/10 RPE

3 Strict Press @ 8/10 RPE

2 Strict Press @ 9/10 RPE

1 Strict Press @ 10/10 RPE

10 Strict Press @ 6.5/10 RPE

10 Strict Press @ 7/10 RPE

6 Snatch Deadlift @ 7/10 RPE

6 Snatch Deadlift @ 7/10 RPE

6 Snatch Deadlift @ 7/10 RPE

Row & Run Combos (Originally BikeErg (or Echo) & Run Combo (17Jul-14Sep -week 1/9)

3 Sets

2 Min Row at RPE7

-60 Sec Rest-

300m Run at RPE7

*Rest 3 Min between sets.