CrossFit – Tue, Aug 15


CrossFit – Tue, Aug 15


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

Deadlift 5×3 (Weight)

*Do a set every 1 minute and 30 seconds.

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9/10 RPE

3 Deadlift @ 9/10 RPE

Bueller bueller bueller (AMRAP – Reps)

In a 7 minute window

600m Row

400m Run

Max Double Unders in the time remaining

-rest 3 minutes-

For Time:

Total Double Unders from workout above

400m Run

600m Row

*Score this part in notes.


• SCORE = double under reps on 1st workout

**COMMENT time for 2nd workout

• Target Reps: 125+

• Minimum reps before scaling 50


• How to Pace: CHALLENGE!

The goal is to finish at 7 minutes exactly on the 2nd workout for time. Don’t come out hot and get into a cardio hole that you can not recover from. Push your pace with some control and then hammer that 2nd set!

• How it should Feel: GASSY and possibly into CARDIO! A lot of up and down, so control your heart rate and empty the tank on that final ski.


• Ski erg: Approach the first one as moderate to save a little in the tank, while the second ski should start like the first and then attack within the final 200m.

• Run: Moderate push pace effort while focusing on relaxing your arms/shoulders. The goal should be under 2 minutes.

• Double Unders : Don’t rush your cadence, stick with what’s comfortable and stay light on your feet with a steady breathing pattern.

Extra 8/15/23 (Checkmark)

strict press 9-7-5-3-1

Do a set every 2 minutes.

9 Barbell Strict Press @ 7/10 RPE

7 Barbell Strict Press @ 7.5/10 RPE

5 Barbell Strict Press @ 8/10 RPE

3 Barbell Strict Press @ 8.5/10 RPE

1 Barbell Strict Press @ 9/10 RPE

*7 Double Dumbbell Push Press (heavy) after each set.

8 minute EMOM

Every minute complete 4 complexes:

1 Kipping Ring Muscle Up + 2 Ring Dips

“weeping for the future”

EMOM 25 Minutes

Minute 1: 50ft Overhead walking lunge (135/95)

Minute 2: 4 Sandbag Cleans (150/100)

Minute 3: 50ft Handstand Walk

Minute 4: 500/450m Bike Erg

Minute 5: Rest