CrossFit – Mon, Mar 18


CrossFit – Mon, Mar 18

CrossFit GonzStrong – CrossFit

Silly Rabbit trix are for kids (Time)

4 Rounds

9 Ring Muscle Ups

12 Shuttle Runs (50ft)

15 Strict Handstand Push Ups

18 Pistols

• Target Time: 13-15 minutes

• Time Cap: 17 minutes


• How to Pace: STEADY into CHALLENGE! Time to get gymnasty in this 4-round total body wrecker. Be strategic early on with the sets and use the lower body movements to recover the shoulders/arms to sustain a consistent work flow.

• How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Approach the first round a little cautious to see how the arms do, then make adjustments.


• Ring Muscle Ups : 1-2 sets is where we want to live. Make sure to take a few second before jumping up and be overly explosive with your hips.

• Shuttle Runs : Remember down 25ft and back 25ft is 1 rep. Smooth and steady while focusing on keeping your arms relaxed.

• Strict Handstand Push Ups : 1-3 sets, look to break these up sooner than you think if muscle up pose a challenge. Don’t smoke your triceps!

—– Scale these to either: Strict Box Handstand Push Ups OR Pike Push Ups

• Pistols : Like the shuttle runs use this as an opportunity to recover your upper body. Find your balance early and try to stay as close to non-stop as possible.

—– scale to:

Pistol Squat to Box OR Toe Spot Pistol


(For pregnant and postpartum)

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

• Shuttle Run —> Run if you can. If not then complete 75 seconds of High Knees to Lateral Shuffle

• Strict Handstand Push Ups —> Seated Dumbbell Strict Press

• Pistols —> no modification if possible, if not then Pistol Squat to Box

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is to stay consistent on rounds and sets.

• Scaling option to finish near the target score:

4 Rounds

6 Ring Muscle Ups

9 Shuttle Runs (50ft)

12 Strict Handstand Push Ups

15 Pistols (start on different leg each rounds)

Extra 3/18/24 (No Measure)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality

12 Flat Bench DB Chest Fly @ moderate weight – maintain quality

10 Double DB Skull Crushers @ moderate weight – maintain quality