CrossFit – Wed, Nov 8


CrossFit – Wed, Nov 8


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

Hang pause in the hole clean 11/8/23 (Weight)

3 @ 6.5/10 RPE

2 @ 7.5/10 RPE

1 @ 8/10 RPE

1 @ 8.5/10 RPE

1 @ 9/10 RPE

*Pause for 2 seconds in the bottom of the squat.

**Start from below the knee.

New kids on the block (5 Rounds for time)

5 Sets (1 Set Every 6 Minutes)

21/17 Calorie Row

7 Burpee Box JO (RX 30/24) (RX+ Get Overs 48/42)

15/12 Calorie Row

7 Burpee Box Overs

9/7 Calorie

How to Pace: CHALLENGE! It’s going to be a slow burn on these 5 grueling sets. Take the first set 10% less of your initial plan and then build from there. Stay aggressive with transitions and whatever you do, don’t stop moving.

• How it should Feel:

GASSY!!! By the last round you should be crawling from station to station. Be aggressive and don’t be a quitter!!


• Row: Row intensity should be between moderate/fast to fast but below a sprint effort. Perceived effort should be close to 80%. Focus on big, strong pulls and make sure to breathe with each stroke. This is a good workout to practice quickly loosening the straps and making a faster transition. The Rower must be reset each time you return to row.

• Burpee Box Get Overs The wording “get-over” means that you can get from one side of the box to the other in any fashion as long as the majority of the body passes over the box. Methods can include planting hands on the box while bringing feet on top and over the box, planting hands on the box while bringing knees on top and over the box, and hopping up to a seated position and pivoting on top of the box and hopping down.

Height is 4 – 12” jerk blocks for men and

3 – 12” jerk blocks + 1 – 6” jerk block for women.

Be sure to take time during the warm-up to slow down and practice the transition of getting the foot on the box.

• For the Burpee Box Get Over we just want to see non-stop/consistent effort. Pace should be moderate where heart rate doesn’t spike and throw off effort on the row.

• If you choose a burpee box jump over at the lower height, then we want just as much intensity and a similar time frame to finish the reps there!


(For pregnant and postpartum women)

• Run —–> if you feel comfortable running, then still run, if not you can modify by using the calorie conversion chart in the Sub/Scaling Doc to a Bike Erg or another machine

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

• Burpee Box Get Over —–> Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs

SCALING (AKA 45+ Masters Rx)

• The Scaling aim is for athletes to finish within the target time frame while maintaining high effort.

• Scaling option to finish near the target score:

5 Sets (1 Set Every 6 Minutes)

18/15 Calorie Row

5 Burpee Box Get Overs (48/42)(OR 8 Burpee Box Jump Overs 30/24)

12/10 Calorie Row

5 Burpee Box Get Overs (48/42)(OR 8 Burpee Box Jump Overs 30/24)

6/4 Calorie Row

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Extra 11/8/23 (Checkmark)

EMOM 21 Minutes

Minute 1 – 5 Ring Muscle Ups

Minute 2 – 10 Dumbbell Overhead Squats (70/50) – rotate arms each round

Minute 3 – 15 GHD Sit Ups