CrossFit – Wed, Oct 18


CrossFit – Wed, Oct 18


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

Power clean 10/18/23 (Weight)

3 Power Clean @ 6/10 RPE

2 Power Clean @ 7/10 RPE

1 Power Clean @ 8/10 RPE

3 Power Clean @ 7/10 RPE

2 Power Clean @ 8/10 RPE

1 Power Clean @ 9/10 RPE

1 Power Clean @ 9+/10 RPE

1 Power Clean @ 9+/10 RPE

Rummy (Time)

2 sets (1 set every 10 minutes)

20/16 Calorie Row

20 Burpee Over Rower

20/16 Calorie Row

-at 5 minutes-

200m Run

15 Burpee Broad Jumps (4/3ft)

200m Run

-rest until 10 minutes then start at the top-

• Time Cap each set: 4 minutes


• How to Pace: CHALLENGE! We are working our Run, Row, Burpee combo again today! Fixate your mind on pushing each portion as much as you can while being able to recover in the rest.

• How it should Feel: We are pushing our Gas today so it will be GASSY! Aim to Keep the intensity up and know we have the built in rest so you won’t be out of control with the intensity.


• Row: Smooth and intentional here. You can maintain the same fast pace each time on the rower if you have your speed and ability dialed in.

• Lateral Burpee Over Rower : Say low here and aim to stay moving. This really spikes the heart rate but this rep count is just at the edge for what many of us could possibly do without drastically slowing down.

• Run: Same thoughts as the rower here. Dial in a fast pace for you that you can aim to not fall off of.

• Burpee Broad Jumps : This movement is something newer and “fun.” Mark out your distance beforehand so you can know exactly how much effort it takes to clear the line on the broad jump and you won’t waste any unneeded energy. Also find a cadence so you aren’t blowing up ½ through the set of these each time they come back around.


0:00 – 5:00 complete 20/16 Calorie Row, 20 Burpees over the Rower and 20/16 Row ; rest any time you have remaining.

5:00 – 10:00 complete 200m run, 15 burpee broad jumps, 200m run; rest any time you have remaining

10:00 – 15:00 complete set 2 of row, burpee, row.

15:00-20:00 complete set 2 of run, burpee broad jump, run

20:00 – 25:00 complete set 3 of row, burpee, row

25:00 – 30:00 complete set 3 of run, burpee broad jump, run

30:00 – 35:00 complete set 4 of row, burpee, row

35:00 – 40:00 complete set 4 of run, burpee broad jump, run


(For pregnant and postpartum women)

• Row ——> no modification unless another machine is more comfortable

• Burpee Over the Row —–> Modified Burpee

• Run —–> sub with a machine OR 1:00 of controlled Skipping in Place

• Burpee Broad Jump —–> Modified Burpee Air Squat Combo

SCALING (AKA 45+ Masters Rx)

• The SCALING aim is to keep intensity up and finish near the target time.

• Scaling option to finish near the target score:

2 sets (1 set every 10 minutes)

15/12 Calorie Row

15 Burpee Over Rower

15/12 Calorie Row

-at 5 minutes-

150m Run

12 Burpee Broad Jumps (4/3ft)

150m Run

-rest until 10 minutes then start at the top-

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

Extra. 10/18/23 (Checkmark)

20 Dumbbell Bulgarian Split Squats @ 6/10 RPE

16 Dumbbell Bulgarian Split Squats @ 7/10 RPE

12 Dumbbell Bulgarian Split Squats @ 8/10 RPE

8 Dumbbell Bulgarian Split Squats @ 9/10 RPE

6 Dumbbell Bulgarian Split Squats @ 10/10 RPE

2 Sets:

60 Heavy Rope Double Unders

120ft Sandbag Carry (150/100)

*Handstand Complex

120ft Sandbag Carry (150/100)

60 Heavy Rope Double Unders

-rest 5 minutes b/t sets-

*Handstand Complex is:

5ft Handstand Walk + Pirouette

15ft Handstand Walk + Pirouette

5ft Handstand Walk

*Spend 5-10 minutes practicing freestanding handstand push ups after the workout

“Death By’

Add 1 Rep each minute until failure

Kipping Ring Pull Up +Kipping Toes To Rings