CrossFit – Mon, Nov 20


CrossFit – Mon, Nov 20

CrossFit GonzStrong – CrossFit

Clean dead lift 11/20/23 (Weight)

*Do a set every 2 minutes.

3 Clean Deadlift @RPE 7

2 Clean Deadlift @RPE 7.5

1 Clean Deadlift @RPE 8

1 Clean Deadlift @RPE 8.5

*No hook or mixed grip.

You can’t have thanksgiving without turkey (Time)

20 min time cap

For time:

30 Bar Muscle Ups

90 Wall Balls (30/20) (10/9ft)

*Partition as desired


• How to Pace: STEADY! Approach this with smart, calculated sets, allowing consistency and a near non-stop effort across. There is no sense in pushing to your breaking point only to be stuck over resting.

• How it should Feel: MUSCULAR ENDURANCE and/or GASSY! No matter how you slice it, it’s still going to hurt. Control your breathing, and you get to partition as you need, so don’t get caught standing around and watching!


• Bar Muscle Ups : We would like these to be knocked out in sets of 5 or more at a time. Be explosive with your hips and break before they make you break.

• Wall Balls : Depending on how you approach the bar muscle-ups, these should be completed in the 10-15+ rep range. Roll out your shoulders every throw and try to keep a steady breathing pattern.


(For pregnant or postpartum women)

• Bar Muscle Ups —-> Low Bar Muscle Up Progression OR Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2

• Wall Balls —-> no modification or squat to a chair for added balance if needed

SCALING (AKA 45+ Masters Rx)

• The SCALING aim allows for consistent sets with minimal rest between.

• Scaling option to finish near the target score:

For time:

20 Bar Muscle Ups

60 Wall Balls (30/20) (10/9ft)

*Partition as desired

Extra 11/20/23 (Checkmark)

3 Front Squat @ RPE7

2 Front Squat @ RPE7.5

1 Front Squat @RPE8

1 Front Squat @RPE 8.5

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

echo bike

10 Min at RPE3

90 Sec at RPE7

7 Min at RPE5

60 Sec at RPE7

4 Min at RPE5

45 Sec RPE10

*Rest 3 Min between reps.