3/16/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Front Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Bergeron Beep test (AMRAP – Rounds and Reps)
Conditioning
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
– Conditioning Category: Threshold
– Thrusters: Must be completed in unbroken sets. 20s or less.
– Pull-Ups: Must be completed in unbroken sets. 20s or less.
– Burpees: 20s or less.
– Goal: 7 rounds or more. Reduce reps if needed.
– Cap this workout at 30 minutes.
– Score: Rounds + Reps
– The Beep Test isn’t about sprinting through rounds. The goal is to finish each round with some rest built in, but not too much.
– For Example: Sprinting through the 21 reps in 35 seconds is going to spike your heart rate above threshold (which is not a sustainable place). If you slow your pace to finish these sets around 45-50 seconds, it is going to end up being more sustainable and will still give you plenty of time to transition back to the barbell.
– Make your transitions quick between stations. Every second counts within these short windows.
– Complete the first 2 movements unbroken for as long as possible. If you have to break in the later rounds, break the pull-ups, as those are easier to get back on quickly after a break than the thrusters are.
– The burpees are the pacer of the workout. Aim to complete smooth and controlled reps.
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded Pull-ups
– Ring Rows
– Jumping Pull-ups
– Alternating Double Dumbbell Plank Rows
BURPEES
– Reduce Reps
Metcon (No Measure)
Extra credit
Midline Conditioning
On the Minute x 10:
20 Seconds L-Sit
20 Seconds Hollow Rocks
20 Seconds AbMat Sit-ups
Directly Into…
On the Minute x 10:
20 Seconds Fast Row
40 Seconds Easy Row
Extra credit
Bike Erg Intervals 3 [OPTIONAL]
10 Rounds:
2:00 Moderate-Hard
1:00 Recovery