CrossFit – Wed, Jan 10


CrossFit – Wed, Jan 10

CrossFit GonzStrong – CrossFit

BisCayne (Checkmark)

4 Sets (0:00 – 4:00)

Every Minute on Minute

200m Run

-Rest 1:00-

4 Sets (5:00 – 9:00)

Every Minute on Minute

200/180m OR Row

-Rest 1:00-

4 Sets (10:00 – 14:00)

Every Minute on Minute

10/8 echo bike cals

-Rest 1:00-

5 Sets (15:00 – 20:00)

Every minute on Minute

5 Clean and Jerks @135/95


• How to Pace: STEADY!

With a moderately high pace that allows for repeatable performances across. Try and start/end at the same time.

• How it should Feel: GASSY into CARDIO! All the ergs off the start and then we finish with some barbell cycling.


• Run: You will feel fresh here to start which is great! Push your speed some but keep enough in the tank to replicate intensity across the rest of the workout since it is longer. Think 80-85% effort and finishing the runs in the ~45 second range ideally.

• Ski: Be aggressive to get the fan moving. Once you are about 50m in, you can settle into a moderately fast pace (80%+). Breathe through each pull and keep moving through the last meter.

• Bike Erg: Same as the ski, get the wheels turning off the start and then get comfortable with a push pace effort (80%+). Stay upright and breathe while focusing on relaxing the upper body.

• Clean and Jerks : Weight should be moderately light where all sets are completed unbroken (touch and go). We want sets to be smooth and consistent. Don’t sacrifice form and sloppiness for the sake of finishing faster.


(For pregnant and postpartum women)

• Run —–> If you still feel comfortable running, do it. If not, sub for a 400m Bike Erg or another machine! Can also sub for a 50 second controlled Skipping in Place

• Ski —-> No modification here

• Bike Erg —-> No modification here

• Clean and Jerk —-> Dumbbell Clean and Jerk

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is to stay within the intended stimulus.

• Scaling option to finish near the target score:

4 Sets (0:00 – 4:00)

Every Minute on Minute

150m Run

-Rest 1:00-

4 Sets (5:00 – 9:00)

Every Minute on Minute

150/120m Ski (OR Row)

-Rest 1:00-

4 Sets (10:00 – 14:00)

Every Minute on Minute

300/280m Bike Erg (OR 10/8 Calorie Air Bike)

-Rest 1:00-

Begin Barbell Cycling at 15:00 – 20:00

Every minute (10 minutes) 5 Clean and Jerks @115/80

Garrett Dominguez Alternate Wod (Time)


800 m run

30 clean n jerks (135/95) (95/65)

800m run

3 positions power snatch (Weight)

3 Position Power Snatch (floor, knee, mid thigh)

@ 55% 1 RM Power Snatch

@ 60% 1 RM Power Snatch

@ 65% 1 RM Power Snatch

@ 68% 1 RM Power Snatch

@ 70% 1 RM Power Snatch

Extra 1/10/24 (Checkmark)

AMRAP 20 Minutes @ Zone 2 Pace:

1000m Bike Erg

4 Burpee Sandbag over Box (150/100) (48/40)