CrossFit – Wed, Mar 20


CrossFit – Wed, Mar 20

CrossFit GonzStrong – CrossFit

Snap! Crackle! Pop! (2 Rounds for time)

2 sets

14/11 Calorie Echo Bike

14 Overhead Squats (115/80)

7 Rope Climbs

14 Overhead Squats (115/80)

14/11 Calorie Echo Bike

-rest 3 minutes b/t sets-

Target Time each set: 3-4 minutes

• Time Cap each set: 5 minutes


• How to Pace: CHALLENGE! Nice little chipper that we will go through twice. Reps and weight are manageable enough where effort should be non-stop. The rest is long enough to where intensity should be amplified on the final set.

• How it should Feel: PAIN!!! Test out the first set with a test pace approach and then it’s time to light the lungs up with set 2.


• Calorie Bike: It’s short, the first Bike should be the primer where you push, but wind down the final 2-3 calories for a smooth exit. Second bike should have a strong, sprint type finish to the end (85%).

• Overhead Squat – MUST come from the ground though. : Weight is light-moderate (-50%) where both sets should be unbroken. Squat snatch right into it, breathe through each rep and move.

• Rope Climb : It is a bear in the middle here! Make sure you utilize your core, effective foot position and a strong pull!


(For pregnant and postpartum women)

• Bike —-> no modification

• Overhead Squat —> Overhead Squat to Bench OR Banded Overhead Squats

• Rope Climb —> Modified Rope Climb- version 1 – seated on ground legs bent

Modified Rope Climb- version 2 – from a low squat with controlled lower back to squat

Modified Rope Climb-version 3 – weighted sled rope pull

SCALING (AKA 40+ Masters Rx)

• The SCALING aim should allow for quick sets and consistent set times.

• Scaling option to finish near the target score:

2 sets (set 1 @80%, set 2@85% pacing effort)

11/8 Calorie Echo Bike

14 Overhead Squats (95/65)

5 Rope Climb

14 Overhead Squats (95/65)

11/8 Calorie Echo Bike

-rest 4 minutes b/t sets-

Extra 3/20/24 (Checkmark)

3 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Band Pull Through @ moderate weight

10 GHD Hip Raise @ moderate weight

10 GHD to parallel w/plate on chest

10 Strict Hanging Leg Raise

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds