CrossFit – Wed, Nov 1


CrossFit – Wed, Nov 1


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

Lets turn on the juice ams see what shakes loose (Time)

2 Sets

400m Run

500m Row

30 Burpee*

-rest 3 minutes between sets-

Set 1: Burpee to 6” Target

Set 2: Burpee with Overhead Clap and jump


• How to Pace: STEADY. Your Run and Row times should be at the same speed every round. Run a minute or so slower than your estimated PR mile pace, and Row a few seconds per 500m slower than your estimated PR 2k time. Each round, the burpees will naturally get faster as the jump decreases. So, think about pacing the burpees simultaneously, allowing the speed to pick up naturally.

• How it should Feel: GASSY into CARDIO. Every round, you should be moving at a high yet sustained effort. Each round will get faster and more challenging as the burpee speed picks up.


• Run: Moderate pacing (75-80%) to slow down the final 25-50m. Focus on relaxing your shoulders/hands while settling into a steady breathing pattern. Don’t come out hot!!!

• Row: Start smooth and steady, aiming to reach your workout pace by the 100m mark. Pacing is similar to the run (75-80%) and again, slow down the final 50m so you can work on the burpees.

• Burpee: Regardless of what variation of the burpee you are performing, the pacing must be constant and consistent. Cruise through the first 20 reps and start to pick up the final 5-10 reps for a strong finish.

-Burpee to Target

-Burpee with Overhead Clap + Jump:


(for pregnant and postpartum women)

• Run ——> 800m Bike Erg OR 2 minutes of Controlled High Knees to Lateral Shuffle

• Row —–> no modification unless another machine feels more comfortable

• Burpee —–> Complete Elevated Burpee with Knee Drive for set 1 Modified Burpee and for set 2

SCALING (AKA 45+ Masters Rx)

• The SCALING aim should allow for keeping intensity consistent and staying within the target time.

• Scaling option to finish near the target score:

2 Sets

300m Run

400m Row

20 Burpee*

-rest 3 minutes between sets-

Set 1: Burpee to 6” Target

Set 2: Burpee with Overhead Clap and jump

Power Clean (Weight)

*Do a set every 2 minutes.

3 Power Clean @ 6/10 RPE

3 Power Clean @ 6.5/10 RPE

2 Power Clean @ 7/10 RPE

2 Power Clean @ 7.5/10 RPE

1 Power Clean @ 8/10 RPE

1 Power Clean @ 8.5/10 RPE

1 Power Clean @ 9/10 RPE

Extra 11/1/23 (Checkmark)

Jerk from the Rack

3 @ 6/10 RPE

3 @ 6.5/10 RPE

2 R @ 7/10 RPE

2 @ 7.5/10 RPE

1 @ 8/10 RPE

1 @ 8.5/10 RPE

1 @ 9/10 RPE

Barbell Back Rack Bulgarian Split Squats

20@ 6/10 RPE

16@ 7/10 RPE

12 @ 8/10 RPE

8 @9/10 RPE

6 @10/10 RPE

EMOM 21 Minutes

Minute 1 – 25ft Hand Over Hand Sled Pull (3×45/2×45)

Minute 2 – 5 Sandbag Cleans (150/100)

Minute 3 – 50ft Handstand Walk