CrossFit GonzStrong – CrossFit

Build to heavy Back squat 5×5 (Weight)

Back Squat

For Total Load:

5 Sets of 5

– The idea here is to complete heavier loads across all sets.

– Score: Enter all 5 sets. Overall score will be the sum total load.

Build to heavy Squat Clean (Weight)

– This is a lift we will retest later in this cycle.

– Score: Enter heaviest successful lift.

Body Language (AMRAP – Rounds and Reps)

“Body Language”


20 Calorie Row

30 Push-ups

40 Sit-ups

50 Air Squats

*Score: Rounds + Reps
– Conditioning Category: Threshold

– Row: Completed in 1-2 minutes.

– Push-Ups: Completed in 1-2 minutes.

– Sit-Ups: Completed in 1-2 minutes.

– Air Squats: Completed in 1-2 minutes.

– The stopping point in this workout for most athletes is going to be the push-ups. We can plan our pacing around this movement.

– Let’s aim for a steady pace on the sit-ups and air squats. These do not need to be fast but we should try to just stay moving.

– Push the row pace a bit but let’s back off that pace for the last 3-5 calories to prepare for the push-ups.

– Some potential break up strategies for the push-ups are 20-10, 12-10-8, 8-8-7-7, 6’s, or 5’s. Choose the strategy that allows for the quickest breaks.


 – Reduce Cals

– 20 Cal Bike Erg

– 15 Cal Ski, Assault or Echo Bike, or Air Run

– 20 x 10m Shuttle Runs

– 300m Run


– Reduce Reps

– Elevate Hands


– Reduce Reps


– Reduce Reps

Metcon (No Measure)

Extra credit

Beast Accessory

3-4 Sets of 8-12 Reps:

A. Strict Ring Dips

B. Double Dumbbell Front Rack Box Step-ups (20″)

C. Lying Double Dumbbell Triceps Extension