CrossFit GonzStrong – CrossFit



2k Row (Time)

Max Effort 2k Row

We’ll begin the week by completing our annual 2k benchmark on the rower

We last tested this effort on 7.16.19

This is the priority for the day, so let’s aim to bring the focus and intensity here

Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace

Follow the instructions below to set-up the monitor on a Concept 2 Rower:

Select Workout

New Workout

Single Distance

Set to 2000 Meters

Set Splits to 500 Meters

Set Pace Boat to Desired Split Time (Optional)

Change Display to Show Pace Boat (Optional)



If you’ve completed a 2k time trial before, you’ll have a time to reference for planning today’s effort

For Example:

If your last recorded time was 8:00, your average pace per 500 meters was 2:00 flat

To improve your score, you would need to average under 2:00 for your pace per 500 today

Not all paces will be as easy to calculate as the above example

If this is your first 2k time trial, we’re looking for a strong and smart effort

There is definitely thoughtful pacing involved due to the duration


Squat Snatch Complex (5 Rounds for weight)

Squat Snatch Complex

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 55% of 1RM Snatch

Set 3: 60% of 1RM Snatch

Sets 4-5: 65-70% of 1RM Snatch

Today’s complex will work on balance in the receiving position of the Squat Snatch

Taking the bar from the 2 hang positions helps us better isolate this part of the movement

We’ll work on balance by pausing for 2 seconds in the bottom of the first two movements

These 4 reps are designed to be completed without dropping the bar

Front Squat (5 Rounds for weight)

3 Sets of 2 @ 70% of 1RM

2 Sets of 2 @ 75% of 1RM

Working some moderately heavy sets of 2 out of the rack

After the challenging 2k effort, we’re keeping the volume and percentages fairly manageable

Take 3-5 warmup sets to reach your opening 70%

Rest as needed between these 5 working sets to maintain quality movement