CrossFit GonzStrong – CrossFit

Build to a heavy front squat 5×3 (Weight)

Build to a heavy 5×3

Front squat

The admiral (Time)

“The Admiral”

3 Rounds For Time:

20 Burpee Pull-ups

20 Front Squats 155 / 105 lb

20 Box Jumps (24″/20″)

Time Cap: 20 Minutes
– Conditioning Category: Threshold

– Burpee Pull-Ups: Athletes can jump directly in to the pull-ups, hang then kip, or hang and perform a strict pull-up. All variations are considered Rx. Reps should be completed in 2:00 or less.

– Front Squats: Loading should not exceed 70% or your 1RM front squat. Reps should be completed in 2:00 or less.

– Box Jumps: Athletes can rebound or step down today. Reps should take less than 1:30.

– Score: Total time. If capped, add 1s for every missed rep.

– Chip away at the burpee pull-ups at a steady pace. Try to make ever rep look the same and take as few steps as possible between the pop up of the burpee and the pull-up.

– Aim to complete the pull-ups in 1-3 sets. Try to push yourself here a bit and hold on for bigger sets.

– Pace the box jumps in a way that allows you to stick to your rhythm on the burpee pull-ups.

– Think of round 1 as the buy-in, round 2 as the workout, and round 3 as the victory lap to help with pacing.


– Reduce Reps

– Burpee To Target

– Pull-Ups


– Reduce Loading

– Sub Dumbbells


– Reduce Box Height

– Step-Ups

– Broad Jumps

– 15/12 Cals On Any Machine

Metcon (No Measure)

Extra credit

Ring Conditioning


8 Shuttle Runs

1 Ring Muscle-up

8 Shuttle Runs

2 Ring Muscle-ups

8 Shuttle Runs

3 Ring Muscle-ups

Add 1 Ring Muscle-up Every Round.

D-Ball Conditioning

10 Rounds For Time:

30 Meter D-Ball Carry

3 D-Ball Over Shoulder 150 / 100 lb

Beast Accessory

3-4 Sets of 8-12 Reps:

A. “Lu” Raises

B. Barbell Lateral Lunge

C. Ring Dip Support Hold (To Failure)

*Repeat from 6.21.22