CrossFit – Tue, Sep 12


CrossFit – Tue, Sep 12


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

Hang pause power snatch (Weight)

Do a set every 1 minute and 30 seconds.

3 Hang Pause Power Snatch @ 5.5/10 RPE

3 Hang Pause Power Snatch @ 6/10 RPE

3 Hang Pause Power Snatch @ 5.5/10 RPE

3 Hang Pause Power Snatch @ 6/10 RPE

3 Hang Pause Power Snatch @ 6.5/10 RPE

*Pause in receive for 2 seconds

Rigatoni (Time)

30 min time cap

3 Sets (1 Set every 10 minutes)

500m Run

24/18 cal bike

500m Row

***^cut the meters to a

3 or 400m run, 12 cal bike, 300m row

Target Time each set: 6-7 minutes

• Time Cap each set: 8 minutes


• How to Pace: STEADY! Moderate-distance running for multiple sets with a leg pump sandwiched in the middle will break down your lower body faster than you think. Take that first round a little cautiously and see where your legs are. Try to hold similar paces across and be smart about keeping your legs loose during the rest.

• How it should Feel: CARDIO! And MUSCLE ENDURANCE! Posterior chain wrecker, Once you finish that final set your lungs will feel like they are inside your legs. Be sure to hop on the bike after rollout real good.


• Run: Pacing on the first run should be moderate/fast (80%) while settling into a steady breathing pattern. Don’t come out hot and get to the bike completely trashed. The second run tries to get the legs loose within the first 100m, then replicating the first 1000m pace or slightly faster. Wear a watch, and check your pacing every 100 to ensure you hold on.

• Bike: We want the pacing to be at a moderate push effort to slow down the final 100m. Relax your upper-body and focus on controlling your breathing. Monitor your leg fatigue and adjust accordingly or it won’t be good going into that second run.

• Row: AIm to hold the intended intensity of each set here. There is no need to fall off if you are pacing correctly, and we ask you don’t “Full send” at the last set either. But work your upper threshold of 90% throughout for the final set.


(For pregnant and postpartum women)

• Run —–> sub for a machine OR 2:30 of either controlled High Knees to Lateral Shuffle OR Modified Burpee

• Bike Erg —-> no modification unless another machine is more comfortable

• Row —-> no modification unless another machine is more comfortable

SCALING (AKA 45+ Masters Rx)

• The SCALING aim is for consistency on each run while holding a solid effort on the bike.

• Scaling option to finish near the target score:

3 Sets (1 Set every 10 minutes)

400m Run

800m Bike Erg

400m Row

*Perform at 80, 85 then 90% pacing per round

Extra 9/12/23 (Checkmark)

AMRAP 20 Minutes for Smooth movement! (light to moderate intensity)

100’ Backwards sled drag (light to moderate)

10 Lateral Box Step Up (each side)

200” Bear Hug Sandbag Carry (100/70)

4 sets:

15 Stick Sit Ups

30 Heel Taps (each side)

10 KB Side Bends (each side)

30 KB Marches (each side)

-Rest 2 minutes b/t sets-