CrossFit GonzStrong – CrossFit



Metcon (Time)

For Time (12 Minute Cap):

30 Ring Muscle-ups

Every 2 Minutes [Starting at 0:00]

9/6 Calorie Echo Bike or 12/9 Calorie Row

3 Power Snatches (115/85)


Looking to build capacity in the Ring Muscle-up with the opening piece of the day

The goal is to complete 30 muscle-ups for time, but your progress will be interrupted by cardio and weightlifting

Every 2 minutes [starting at 0:00], you’ll complete a 9/6 calorie echo bike + 3 power snatches

After completing these two stations, you advance to the rings and go for as many reps as possible until the next 2 minute window begins

The Echo Bike and Power Snatches will take place on the [0-2-4-6-8-10]

To ensure the right stimulus, these 2 stations should take 1 minute max, giving you at least 1 minute for the muscle-ups

There is a 12-minute cap to this workout

If you hit the cap, put 12:00 as your score and record total reps complete in the notes section

See below for a couple Ring MU subs to practice.




“Cement Mixer” (Time)

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes to Bar


“”Cement Mixer”” is a CompTrain Benchmark workout last completed on 5.11.19

This all bodyweight interval workout is designed to be a strong, yet sustainable effort

Every 3 minutes, you’ll complete a 400 meter run and 12 toes to bar, then rest with whatever time remains in the window

Work times will range between 1:30-2:20

This gives you 0:40-1:30 of rest between sets

To make sure you have enough recovery time, cap each round at 2:20

Rounds begin on the [0-3-6-9-12-15-18]

Record the time it takes to complete each round

Your score will be the slowest time of the 7 efforts