CrossFit – Wed, Jul 19


CrossFit – Wed, Jul 19


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

Squat Cleans (Time)

Squat Clean

For Time:

6 Squat Cleans @ 75%

9 Squat Cleans @ 70%

12 Squat Cleans @ 65%

Euro Step (Time)

“Euro Step”

3 Rounds For Time:

600 Meter Run

30-20-10 Toes to Bar

30 Dumbbell Reverse Lunges

Dumbbells: 50 / 35 lb’s

Time Cap: 18 Minutes

– Overview: Athletes will grind through toes to bar and dumbbell lunges each round. Grip fatigue will be a factor here in this workout.

– Run: Should be completed in 3:45 or less.

– Toes To Bar: Reps should be completed in 1:30 or less, 1:15 or less, and 1:00 or less each round.

– Reverse Lunges: Performed with 2 dumbbells held in the hang position down by the waist. Reps should take 1:30 or less to complete each round.

– Score: Total Time

– The run is the only movement that will not require us to use our grip. We can use the run to recover a bit each round.

– Let’s aim for quick sets on the toes to bar. Our sets should allow us to rest 5s or less between. Quick sets will go a long way in helping to manage our grip fatigue.

– Time under tension will be a big factor for the reverse lunges. We should try to move quickly here and take breaks as we feel our grip start to fatigue. 4 sets or less is a great goal here.


– Reduce Distance

– 750m Row

– 600m Ski

– 1,500m Bike

– 450m Air Run


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups


– Reduce/Remove Loading

– Reduce Reps

– Single Dumbbell

– Sub Kettlebells

Extra 7/19/23 (Checkmark)

Ring Muscle-up Testing

For Time (10 Minute Cap):

30 Ring Muscle-ups

Machine Conditioning

For Total Calories:

8 Minute Row

1 Minute Rest

8 Minute Echo Bike

1 Minute Rest

8 Minute Ski