CrossFit GonzStrong – CrossFit

Over head squats 5×5 for load (Weight)

Overhead Squat

For Total Load:

5 Sets of 5
– Barbell can be taken from a rack.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Race to Randy (Time)

“Race to Randy”

Every 4 Minutes Until 75 Reps:

1,000 Meter Echo bike

15 Overhead Squats

Max Power Snatches

Barbell: 75 / 55 lb

Barbell: 95/64 RX+

Time Cap: 20 Minutes
– Conditioning Category: Threshold

– Flow: At the 0, 4, 8, 12, & 16 minute marks, athletes will complete a 1,000m bike and 15 overhead squats. In the remaining time of each window, athletes will accumulate as many power snatches as possible until 75 reps have been completed.

– Bike: Completed in less than 2:30.

– OHS: Completed in less than 45s. The bar should feel super light and reps should be completed in unbroken each round. Be sure that the hips FULLY open up at the top of each rep.

– Power Snatches: Athletes should be able to perform big chunks of unbroken sets.

– Score: Time it takes to complete 75 power snatches. If capped, add 1s for every incomplete power snatch.

– With the bike taking around 2 minutes and the overhead squats taking about 30s, you’ll be left with about 90s to chip away at the 75 power snatch reps.

– Think about how you would break up 75 snatches alone, then factor in the added shoulder fatigue from the overhead squats.

– Aim to complete sustainable sets across each round. 7’s or more at a time is a great starting place. You could start with slightly larger sets when fresh then decrease your sets each round or aim to hold the same sets across.

– The bike pace isn’t going to matter as much as the barbell here but we should aim to finish right around the 2:00 mark to buy ourselves a good chunk of time for the barbell.


– 500m Row

– 400m Ski

– 400m Run

– 300m Air Run

– 1,000m Echo or Assault Bike


– Reduce Loading

– Sub Single Dumbbell


– Reduce Loading

– Sub Single Dumbbell

Metcon (No Measure)

Death By Rope Climbs

For Total Reps:

Minute 1: 1 Rope Climb

Minute 2: 2 Rope Climbs

Minute 3: 3 Rope Climbs

Add 1 Rope Climb Every Minute

Odd Object Conditioning


10/7 Calorie Ski Erg

25ft. Farmers Carry

10/7 Calorie Ski Erg

50ft. Farmers Carry

10/7 Calorie Ski Erg

75ft. Farmers Carry

Add 25ft. Every Round

Dumbbells: 70 / 50 lb’s

Beast Accessory

3-4 Sets of 8-12 Reps:

A. Chest Supported Barbell Row On Bench

B. Barbell Overhead Walking Lunge (8-12 Reps Total)

C. GHD Back Extensions