CrossFit – Wed, Jan 18


CrossFit – Wed, Jan 18

CrossFit GonzStrong – CrossFit

Walk the line (Time)

“Walk The Line”

5 Rounds For Time:

9 Chest to Bar Pull-ups

30ft. Dumbbell Walking Lunge

60 Double Unders

30ft. Dumbbell Walking Lunge

Dumbbells: 50 / 35 lb’s

Time Cap: 18 Minutes
– Conditioning Category: Threshold. Athletes should aim to hold their maximal sustainable pace throughout.

– Chest To Bar: Should be completed in less than 1:00.

– Lunges: Athletes should mark a 30ft. section. Both feet should begin behind the start line. Both feet should finish fully beyond the finish line. Perform with 2 dumbbells down by the sides taking breaks as needed. 30ft. should take less than 30s to complete.

– Double Unders: Should be completed in less than 1:30.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep. A fully completed 30ft. section = 1 rep.

– Aim for 1-2 sets on the pull-ups.

– Aim for unbroken lunge efforts for as long as possible. If needed, 1 quick break is okay as long as it is under 10s just to shake out the arms.

– If we need to break somewhere, let’s break on the double unders. These breaks tend to be less than 7 seconds and are easy to hold yourself accountable on vs. on the pull-up bar or dumbbells.

– Quick transitions here will be key.


– Reduce Reps

– Banded

– Chin Over Bar Pull-Ups

– Strict Pull-Ups

– Alternating Dumbbell Plank Rows


– Reduce Loading

– Sub Kettlebells

– Barbell Front Rack Walking Lunge

– 8 Lunges In Place


– Reduce Reps

– 1:30 Time Cap

– 90 Single Unders

– 1:00 Effort On Any Machine

Metcon (Weight)

Strict Press

On the 2:30 x 6 Sets:

2-3 Strict Press (78-88%)

*Percentage Based Off 1RM Strict Press

Metcon (Checkmark)


Push Press

Build To 3RM

Echo Bike + Box Jump Over

30-20-10 [10 Minute Cap]:

Echo Bike Calories

Box Jump Overs (All The Way)

Box: (24″/20″)

Gymnastics Accessory

5 Rounds For Time [20 Minute Cap]:

30 Single Leg Squats

6 Wall Walks

30 Second L-Sit (Parallette)