CrossFit GonzStrong – CrossFit

Three dimensional (Time)

“Three Dimensional”


For Time:

50 Toes to Bar

400 Meter Run

30 Bar-Facing Burpees

20 Front Squats 115 / 85 lb

Rest 2 Minutes

50 Weighted sit ups 15/10

400 Meter Run

30 Bar-Facing Burpees

20 Front Squats 115 / 85 lb

Rest 2 Minutes

50 Sit-ups

400 Meter Run

30 Bar-Facing Burpees

20 Front Squats 115 / 85 lb
– Conditioning Category: High Threshold

– Toes To Bar: Reps should be completed in 3:00 or less.

– Run: Should be completed in 2:15 or less.

– Bar Facing Burpees: Should be completed in 2:30 or less.

– Front Squats: Should be completed in 1:15 or less.

– GHDSU: Should be completed in 2:00 or less.

– AbMat Sit-Ups: Should be completed in 1:15 or less.

– Score: Time it takes to complete the workout.

– With 2 minutes of rest separating each segment of the workout, we can aim to push a little harder on each of these movements than we normally do.

– We can approach the toes to bar in a few different ways: one big set + smaller sets (i.e. 20 then 6 sets of 5), sets of 10 from the start, or sets of 5 from the start. Let’s try to chalk as few times as possible here and be urgent about getting back up onto the bar.

– Let’s run at a pace just outside our comfort zone on each of these runs.

– Find a steady consistent pace on the burpees. Let’s make it our goal to just stay moving here.

– See if you can hold onto the barbell on the front squats. Aim for 1-2 sets here.

– For the GHDSU and the abmat sit-ups, let’s settle into a fast but smooth pace.

– Focus on fast transitions from movement to movement.


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups


– Reduce Reps

– Weighted Sit-Ups

– AbMat Sit-Ups

AbMat Sit-Ups

– Reduce Reps


– Reduce Distance

– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run


– Reduce Reps

– Bar Lateral Burpees

– Burpee To Target

– Regular Burpees


– Reduce Reps

– Reduce Loading

– Sub Dumbbells

Metcon (Weight)

Strict Press


3-4 Sets:

1-2 Reps @ 85-90% of 1RM Strict Press 98LB – 104LB

*Rest As Needed Between Sets

Metcon (Checkmark)

Extea Credit

Strict Ring Dips [A]

Complete 1 Unbroken Set For Reps

Strict Ring Dips [B]

5 Sets of 80-90% of Unbroken Set

*Full Recovery Between Sets

Cardio 45-60 min Zone 2