CrossFit GonzStrong – CrossFit

Metcon (Weight)

Your calculated percentages

All Sets Based Off 1RM Strict Press

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

Metcon (Time)

For Time [20 Minute Time Cap]:

100 Double Unders

2,000 Meter Bike Erg

300-ft. Handstand Walk

2,000 Meter Bike Erg

100 Double Unders

DOUBLE UNDERS: Less than 2:00 per 100 reps.

BIKE: Less than 5:00.

HSW: Less than 6:00. We do this with “Open standards.” Setup 5-ft. markers in a 25-ft. grid. Both hands will need to begin behind any line and fully cross any line that follows. Every 5-ft. is 1 rep.

SCORE: Time. If capped, add 1 second for every missed rep.

– Relax the shoulders and breathe on the double unders. Low jumps will save the legs for the bike.

– Get more of your bodyweight into the pedals by placing your hands on the lower handle bars for the majority of the bike. Set the damper to as high as possbile while maintaining 75+ RPMs.

– Kick down as often as needed on the HSW in order to avoid letting the arms fatigue so much that it causes us to need long breaks between efforts.

– Focus on fast transitions.


– Reduce Reps

– 250 Single Unders

– 2:00 of Practice

– 100 Line Hops


– Reduce Distance

– 1,000m Row

– 800m Ski

– 800m Run

– 600m Air Run


– Reduce Distance

– 100 Handstand Shoulder Taps

– 15 Wall Walks

– 100 Single DB OH Step-Back Lunges

Metcon (No Measure)

Extra credit

7 Sets x AMRAP 1:

12 Wallballs 20 / 14 lb (10/9ft.)

Max Distance Double Dumbbell Overhead Walking Lunge

Rest 30 Seconds Between Sets

Dumbbells: 50 / 35 lb’s
INTENTION: Practice overhead walking lunges under fatigue. Mark off 5 foot sections in a 25 foot grid. Every completed 5 foot section is 1 rep.

LUNGE STANDARDS: Feet should begin clearly behind any line and fully cross over any line that follows before putting the dumbbells down.

SCORE: Total completed 5 foot sections.

Metcon (AMRAP – Reps)

Extra credit


500 Meter Row

Max Unbroken Kipping Deficit Handstand Push-ups (4″/2″)

*No Pauses Or Resting At Top or Bottom

*total reps of hspus
INTENTION: Accumulate as many kipping deficit handstand push-ups as possible in the 20 minute window. Row at whatever pace will allow you to maximize your handstand push-up sets.

NOTE: Athlete’s should choose a variation that allows for at least 5 reps between each row. See substitutions if modifications are needed.

SCORE: Total HSPU reps.

500M ROW

– 400m Ski

– 1000m Bike

– 400m Run

– 400m Air Run


– Reduce/Remove Deficit

– Use 5″ Riser (No Deficit)

– Use AbMat (No Deficit)

– Sub Strict HSPU

– Sub Push-Ups

– Sub Double Dumbbell Push Presses