CrossFit GonzStrong – CrossFit

Metcon (Weight)

Front Squat

Build to Heavy Set of 5


1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Bergeron Beep test (AMRAP – Rounds and Reps)


“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.


– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– Banded Pull-ups

– Ring Rows

– Jumping Pull-ups

– Alternating Double Dumbbell Plank Rows


– 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