CrossFit – Tue, Jul 25


CrossFit – Tue, Jul 25


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)

3 Deadlift @ 7.5/10 RPE

3 Deadlift @ 8/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 9/10 RPE

Mc Laren (Time)

Every 3 mins for 8 rounds (24 min time cap)

8 sets (1 set every 3 minutes)

200m Run

10 Hang Dumbbell Snatch (50/35) 55+ (35/25)

40 Double Unders

*score slowest time

*time left in 3 mins is your rest

• Target Time each set: sub 2 minutes

• Time Cap each set: 2 minutes 30 seconds


• How to Pace: STEADY overall with CHALLENGE paces each set!

fast, high-turnover workout with no bottleneck allows you to push the pace and stay unbroken through. The goal is the same time every interval, except for the last… sell-out!

• How it should Feel: GASSY! Embrace the pain because you will be going through it a lot.


• Run: Moderate-high pacing (80-85%+), not a sprint, but a solid effort that allows you to get still right to work on the dumbbells. The goal should be sub-50 seconds every time.

• Single Dumbbell Hang Snatch : Weight should be light/moderate where all 10 reps are completed unbroken every set. Be explosive with your hips and breathe through the motion. Remember to relax your grip at the top of each rep to prevent the forearms from blowing up.

• Double Unders : Unbroken! Don’t speed up your cadence just to trip up. Stick with what you know since your heart rate will be high.


• The SCALING aim is for a fast run, unbroke sets through the dumbbells, and rope every set.

• Scaling option to finish near the target score:

8 sets (1 set every 3 minutes)

150m Run

10 Hang Dumbbell Snatch (40/25)

30 Double Unders

Extra 7/25/23 (Checkmark)

Shoulder press

10 Barbell Strict Press @ 6/10 RPE

8 Barbell Strict Press @ 7/10 RPE

6 Barbell Strict Press @ 7.5/10 RPE

4 Barbell Strict Press @ 8/10 RPE

2 Barbell Strict Press @ 9/10 RPE

3 Sets

14 Barbell Front Rack Bulgarian Split Squat (7 each leg)

10 Ring Rows w/feet up on box

:60 Single Arm Plank (:30 each side)