CrossFit GonzStrong – CrossFit

Metcon (Weight)


1 Set of 20

– Build to a heavy set of 20 thrusters.

– Barbell can be taken from the floor or the rack.

– A good launching point for percentage would be 50% of your 1RM thruster.

– 3 attempts max here.

– Score: Heaviest set of 20

Smoke alarm (AMRAP – Rounds and Reps)

“Smoke Alarm”

Time cap 30 mind

On the 2:00 x 15 Rounds:

15/12 Calorie Row

AMRAP “Bergeron Beep Test”

“Bergeron Beep Test”:

7 Thrusters 75 / 55 lb

7 Pull-ups

7 Burpees

*if you’re not making the 2 minutes just do 10 rounds or more and stop at the time cap
– Conditioning Category: Threshold

– Row: Completed in less than 1:00

– Beep Test Rounds: Athletes should be able to complete each movement in unbroken sets. Each round should take less than 1:30.

– Notes: Pick up where you left off in the AMRAP after each row.

– Score: Total rounds + reps

– It does not pay to be a winner on the row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary and/or longer breaks.

– If we take a full minute to complete the row, we can anticipate finishing about 1 “Bergeron Beep Test” round. Try to make it your goal to finish as close to 1 round as possible within each window.

– Focus on quick transitions from movement to movement. Have a “just start” mentality.

– Out of the 3 movements in the “Bergeron Beep Test” rounds, let the burpees be your “pacer.” Move a little slower on these in order to get your pull-ups and thrusters done unbroken.

Metcon (No Measure)

Extra Credit

Beast Accessory

3-4 Sets of 8-12 Reps:

A. Barbell Curl

B. Bulgarian Split Squat (Each Leg)

C. Static Reverse Hyper Hold (60-90 Seconds)

*Repeat from 6.6.22

GHD Sit-ups

On the Minute Until 120 Reps:

1 Minute GHD Sit-ups (40″/37″)

1 Minute Rest

Field Sprints

[3 Rounds]

8 Sets:

100 Yard Sprint

100 Yard Walk

Rest 4 Minutes Between Rounds.