CrossFit GonzStrong – CrossFit

Back squat 3-5 sets 1-3 80-85% (Weight)

Back Squat


3-5 Sets:

1-3 Reps @ 80-85% of 1RM Back Squat 180LB – 191LB

Negative Nancy (Time)

“Negative Nancy”


For Time:

21 Overhead Squats

800 Meter Run

18 Overhead Squats

600 Meter Run

15 Overhead Squats

400 Meter Run

12 Overhead Squats

200 Meter Run

9 Overhead Squats

Barbell: 95 / 65 lb
– Conditioning Category: Threshold

– Overhead Squats: Loading should not exceed 60% of 1RM overhead squat. Looking to complete each set with 2 breaks or less.

– Run: Athletes should be able to run at a 1:15 pace per 200m or faster to complete Rx distances.

– Score: Total time it takes to complete the workout.

– Reach for big/unbroken sets on the overhead squats even if it causes us to start our run a little slow.

– After we get the first 100m of the run out of the way each round, let’s start to push the pace a bit. We want to avoid letting this run to turn into a shuffle.

– Transitions are key here. See how quickly you can get your hands on the bar when you come in from each run.


– Reduce Weight

– Single Dumbbell

– Front Squat


– 250/200m Row

– 200/150m Ski

– 500/400m Bike

– 150m Air Run

Extra Credit

Strict Pull-ups [A]

Complete 1 Unbroken Set For Reps

Strict Pull-ups [B]

6 Sets of 60-70% Unbroken Set

*Full Recovery Between Sets

*If Your Modified For Your Unbroken Set, Use The Same Modification Here

Zone 2 + Skills

45-60 Minute @ Zone 2 (Ski)

*Accumulate 150-300 Double unders