CrossFit GonzStrong – CrossFit

Metcon (No Measure)

Silverback Primer

3 Sets For Quality:

8 Half Kneeling Single Arm Arnold Press

8 Dumbbell Rows Each Arm

8 Double Dumbbell Skull Crushers
Go up in load each round


Metcon (Time)


For Time:

800m run (50/35 bike) (1000mrow)

100 Double-Unders (150 singles)

1,500m Row (1600m run)

100 Double-Unders

800m run (50/35 Bike) (1000mrow)


1. This workout is all about what happens in the back half. Let’s be minful of this on the front half.

2. Aim for a consistent pace on the first bike. Ladies should try to hold over 200 watts while the gentlemen can try to hold over 300 watts on the assualt bike.

3. If double unders are a tougher movement for you or you tend to fatigue quickly, we can plan breaks at half way or every 20-25 reps order to chip away at the 100 reps. If you are proficient, let’s try to stay moving and relax the shoulders and grip as much as possible.

4. On the row we can set small little check points along the way to help it go by a little faster. This can be every 100m, 250m, or every 500m. This does not mean stop and take a break, this is just a mental check point to reach along the way. 5s slower than your 2k pace on the row may be helpful in making sure you find a sustainable pace.

5. Once you clear the rower, aim to speed up slightly if you can.


– Conditioning Category: Pacer

– The bike should take between 3-4 minutes

– The double unders should take 1-2 minutes.

– The row should take between 5-7 minutes.



– 50/35 Echo Bike

– 50/35 Cal Air Run

– 50/35 Cal Ski

– 70/50 Cal Bike Erg

– 70/50 Cal Row

– 800m Run


– 150 Single Unders

– 100 Line Hops

1,500M ROW

– 1,000m Ski

– 1,500m Run

– 3,000m Bike (Any)

– 1,000m Air Run