CrossFit – Tue, Apr 2


CrossFit – Tue, Apr 2

CrossFit GonzStrong – CrossFit

Low hang power clean (Weight)

10 Minutes (one set every minute)

3 Low Hang Power Clean @65% 1RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.

Revenge of the sith (Time)

3 Rounds

400m Run

50 sit up

20 Wall Balls( 20/14)

Target Time: 12-14 minutes

• Time Cap: 17 minutes


• How to Pace: STEADY!

Stimulus is moderate/fast intensity. We should focus on steady pacing through all movements. The goal should be to use the time between movements as rest while staying consistent on reps across.

• How it should Feel: GASSY! Non-stop is all we want, so yeah, it’s going to make you sweat.


• Run: Approach the run with a moderate effort on the first round and see how the pace feels from round to round. Ideally, we are looking for 70-80% and not sprinting to avoid burnout.

• GHD Sit Ups: Non-stop and steady across all sets. Pause at the top for a quick breath and be aggressive with your hip drive.

• Wall Balls: Unbroken is a great goal, but don’t be afraid to break into two quick sets on that middle round to save a little in the tank.


(For pregnant or postpartum women)

• Run —> run if you are still able to; if not choose a machine to modify to

• GHD Sit Up –> GHD Quarter Sit Up (appropriate only early pregnancy) OR PhysioBall Sit Ups OR Quarter Sit Ups

• Wall Balls –> no modification OR Banded Thrusters

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is for a near non-stop and steady effort across.

• Scaling option to finish near the target score:

3 Rounds

300m Run

20 GHD Sit Ups

15 Wall Balls (30/20) (10/9) (OR 20 Wall Balls (20/14) (10/9))

Extra 4/2/24 (Checkmark)


Cal Row @7-8/10 RPE

*Rest 1:1 between sets.

3x (300m at RPE8, 100m Walk)

-Rest 2 Min-

3x (300m at RPE8, 100m Walk)

-Rest 2 Min-

3x (300m at RPE8, 100m Walk)


Total: 2700m + 900m Walk