CrossFit GonzStrong – CrossFit

Front sqt + OH heavy complex

Front Squat + Overhead

Build to Heavy Complex:

3 Front Squats

2 Push Press

1 Split Jerk

– Take the bar out of the rack for this piece

– Simply looking to get touches on heavier weights and increase time under tension in the front rack position to simulate a heavy clean and jerk

– Build to something heavy, but not a true 1RM

– The 6 reps are designed to be completed unbroken

– Enter your heaviest weight as your score

Metcon (Time)

“Front Burner”

For Time:

20 Front Squats 135 / 95 lb

20 Burpee Box Jump Overs (24″/20″)

20 Push Presses 135 / 95 lb

20 Burpee Box Jump Overs (24″/20″)

20 Thrusters 135 / 95 lb

– Conditioning Category: Threshold

– 100 reps for time at challenging barbell weight

– Choose a load that allows you to complete the thrusters in at least sets of 5 during the workout

– You do not have to stand all the way up on the burpee box jump overs

– Let’s jump over the box for all age groups in this workout to create a good stimulus

– Take the barbell from the floor, not out of a rack



1. The two most important barbell movements are the push press and thrusters. Break these up before your press out starts to struggle, as it’ll make it much easier to come back for another strong set. Consider the following options: 20, 12-8, 8-7-5, 5-5-5-5.

2. Work at a consistent pace on the burpee box jump overs that allows you to thrive on the barbell. We don’t want to move slowly, just steadily.

3. Make it a goal to get your hands right on the barbell for your first set after your last BBJO for your first set. Even if this is 5 reps, it’s a great mental win. We can practice this in our short practice round.

Metcon (No Measure)

Extra credit

Barbell Lunges

6 Sets:

50′ Unbroken Barbell Walking Lunge

First 3 Sets: Overhead

Last 3 Sets: Front Rack

Metcon (No Measure)

Extra credit

Midline + Pull

5 Supersets:

21 GHD Sit-ups

12 Chest to Bar Pull-ups

Rest 1 Minute Between Sets