CrossFit – Wed, Aug 30


CrossFit – Wed, Aug 30


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

Clean and Jerk (Weight)

*Do a set every 1 minute and 30 seconds.

2 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

Snatch (squat it) (Weight)

*Do a set every 1 minute and 30 seconds.

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7/10 RPE

Mikey Data Mouth and Chunk (Time)

4 Sets

2 Rope climbs (15ft)

20 Thrusters (45/35)

30 Crossover Single Unders (OR 50 Double Unders)

-rest 1 minute between sets-

Time Cap each set: 3 minutes


• How to Pace: CHALLENGE! Nothing really has the potential for burnout, just be smooth and keep transitions seamless between stations. Once those 2 sets are completed, you should have a pretty good idea of what pace you can keep from there on out.

• How it should Feel: GASSY! No reason to stop on any of the movements, and the quick turnaround for the rest will keep your heart rate pounding.


• Rope Climbs : Big jump every time and really focus on using your legs to stand the body up, not your arms. Try and keep the time between reps around 5-10 seconds.

• Thrusters : Unbroken, stay smooth and steady through the set while focusing on breathing and finishing the lockout. These aren’t worth flying through unless it’s the final set.

• Crossovers : Hopefully, it’s a good day for you on the rope. Legs and heart rate will be slightly off, so take deep breaths and try to complete reps unbroken or with as few trip-ups as possible.

—NOTE: These are counted just like they were in the 2023 Quarterfinals workout. See HERE


(For pregnant and postpartum women)

• Rope Climbs —–> Modified Rope Climb or Banded Lat Pull Downs

• Thrusters —-> Crush Grip Dumbbell Thruster or Banded Thrusters

• CrossOver Single Unders —–> Slow and Controlled Plate Hops or Slow and Controlled Line Hops

SCALING (AKA 45+ Masters Rx)

• The SCALING aim is for non-stop effort and consistent set times.

• Scaling option to finish near the target score:

4 Sets

2 Rope climbs (12ft)

15 Thrusters (45/35)

20 Crossover Single Unders (OR 40 Double Unders)

-rest 1 minute between sets-

Extra 8/30/23 (Checkmark)

5 sets (1 set every 4 minutes)

15 second Echo Bike SPRINT!!!!

-During rest perform-

20 Dumbbell Bench Press (50/35)