CrossFit – Wed, Jan 24


CrossFit – Wed, Jan 24

CrossFit GonzStrong – CrossFit

2 position power snatch (floor and above knee) (Weight)

*Do one complex every 2 minutes.

@ 60%

@ 65%

@ 68%

@ 70%

@ 75%

Peter Parker (5 Rounds for time)

5 Sets: (1 set every 3 minutes 30 seconds)

14/11 Calorie Echo Bike

70 Double Unders

14/11 Calorie Echo Bike

Target Time each set: sub 2 minutes 30 seconds

• Time Cap each set: 3 minutes


• How to Pace: CHALLENGE!

We aim to sustain a moderately fast, repeatable pace across the five sets.This combination is designed to attack your lunges and make the high rep double unders even more challenging under heavy fatigue. It’s up to you to control your breathing early on and during the rest to survive and possibly improve times across.

• How it should Feel: GASSY!

Up, down, up, down is what will happen to your body and heart rate. Be careful on the first set, and then see if you can hold or improve as it goes on.



0:00 – 3:30 Complete bike, double under, bike…rest in time remaining.

3:30 – 7:00 Complete set 2

7:00 – 10:30 Complete set 3

10:30 – 14:00 Complete set 4

14:00 – 17:30 Complete set 5

• Echo Bike: Both bikes should be approached the same from the start. Ramp it up for 2-3 calories and settle into a moderate push-pace effort (80%). Wind down the final 2-3 calories on the first bike for a smooth transition. Make sure you pedal all the way through on the second bike to end the set on a strong note. The goal should be sub-50 seconds on both bikes.

• Double Unders: Unbroken, take a few seconds after the bike, get a deep breath in you, and see if it’s possible. After the set or during the break, ensure the rope is set up for the next set.


(For pregnant and postpartum women)

• Echo Bike —-> no modification unless another machine is more comfortbale

• Double Unders —–> Slow and Controlled Plate Hops OR Slow and Controlled Line Hops

SCALING (AKA 40+ Masters Rx)

• The SCALING aim is for a solid push on both bikes while keeping near unbroken double unders across.

• Scaling option to finish near the target score:

5 Sets: (1 set every 3 minutes 30 seconds)

12/10 Calorie Echo Bike

60 Double Unders

12/10 Calorie Echo Bike

Extra 1/24/24 (Checkmark)

2 sets (at moderate pace)

AMRAP 10 Minutes

100ft Reverse Sled Drag (180/145)

25ft Handstand Walk

200ft Forward Sled Drag (180/145)

50ft Handstand Walk

-rest 5 minutes-

AMRAP 10 Minutes

50ft Hand over Hand Sled Pull (180/145)

1 Legless Rope Climb

100ft Sled Push (180/145)

2 Rope Climbs

-rest 5 minutes b/t sets-