CrossFit GonzStrong – CrossFit

Strict Press 5×4 (Weight)


For load

Body shop (AMRAP – Reps)

“Body Shop”

On the 3:00 x 10 Rounds:

500 Meter Row

Max Bodyweight Reps

Odd Rounds: Kipping Handstand Push-ups

Even Rounds: GHD Sit-ups (40″/37″)
– Conditioning Category: Grindy Threshold

– Row: Completed in under 2:15.

– HSPU/GHDSU: Athletes should have at least :40s to chip away at reps. These are not max sets. Athletes are welcome to stop before the 3:00 mark in order to hold consistent numbers across and transition back to the rower.

– Score: 10 sets of reps

РAim to row at, or slightly faster than,  your 2k time trial pace.

– Have a goal number of reps you’d like to hit for each bodyweight movement.

– If you have 1:00 for bodyweight reps, athletes can aim for 10 or more reps of each movement.

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

*Repeat From 5/23/22

Rope Climbs

For Time:

Total Reps Completed In “Death By Rope Climbs” Piece on 6/8/22

Handstand Walk Practice

10-15 Minutes of Practice:

Handstand Walk With Obstacles

Finisher Conditioning

On the 5:00 x 3 Rounds:

30 Bar-Facing Burpees

50-ft. Overhead Walking Lunge 135 / 95 lb