CrossFit GonzStrong – CrossFit

Metcon (Weight)

Stamina Conditioning

On the 2:00 x 5 Rounds:

35% Max Bar Muscle-ups

6 Back Squats

Build in weight on the back squats each round.


Bar Muscle-ups – of Max Bar Muscle-ups

Set 1 – 70%

Set 2 – 73%

Set 3 – 76%

Sets 4-5 – 76-85%

– Building to a heavy 6 reps on the back squat – but not a max.

– Final two sets are by feel. Increase if things feel great, but we *are not* allowed to miss reps here. Keep it as a true “heavy”.

– Take all reps from the rack.


– Banded Bar Muscle-Ups

– Chest To Bar Pull-Ups

– Strict Chest To Bar Pull-Ups

– Double Dumbbell Snatches


– 6-12 Double Dumbbell Front Squats

– 12 Double Dumbbell Step-Back Lunges

Metcon (3 Rounds for reps)

“Cho To-Go”


40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” 135 / 95 lb

Rest 5 Minutes


30/24 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” 155 / 105 lb

Rest 5 Minutes


20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” 185 / 135 lb

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

– Conditioning Category: Threshold

– Interval 1 Barbell – Moderate load. One we can cycle for 15+ CJ unbroken when fresh.

– Interval 2 Barbell – Moderately heavy load. One we can cycle for 9+ CJ unbroken when fresh.

– Interval 3 Barbell – Heavy load. One we can cycle for 3+ CJ unbroken when fresh.

– Stimulus is to get to the barbell with *at least* 1.5 minutes to go in each interval. The buy-in is intended to be challenging, but the heart of the workout is the barbell.



– Rower: 5-7 hard, fast pulls at the start of each interval then settle. Keep your stroke rate down but leg drive STRONG. Think 30 strokes per minute or under.

– Box Jump Overs: Steady pace. We want to be ready to ATTACK the barbell.

– “Macho Man” Rounds: 2 single power cleans + 1 more power into an unbroken 3 front squats + 3 push jerks is the typical break up strategy we see. Have a “just start” mentality at the beginning of each “Macho Man” complex knowing that the first two cleans will be there. Take a couple breaths, then pick up the bar and COMMIT to holding onto the bar for the rest of the complex.

– See if you can get a similar score on each round with the reps on the row and box jump overs decreasing, while the weights will be increasing.

Metcon (No Measure)

Extra credit

Body Armor

3 Giant Sets:

25 GHD Sit-Ups

10 Dumbbell Bench Presses

Max Strict Pull-Ups

Rest 2:00 Between Sets.