CrossFit GonzStrong – CrossFit

Build to heavy Back squat 5×5 (Weight)

TODAY 7/5/22 YOU BUILD TO 5×3 (look at your weight on when you did 5×5)

Back Squat

For Total Load:

5 Sets of 5

– The idea here is to complete heavier loads across all sets.

– Score: Enter all 5 sets. Overall score will be the sum total load.

10-dinitis (AMRAP – Reps)


On the 2:00 x 10 Rounds:

15 Wallballs 20 / 14 lb to 10/9ft.

15 GHD Sit-ups (40″/37″)

Max Calorie Row

*Score: Total Calories
– Conditioning Category: Grindy Threshold

– Wallballs: Completed in 1-2 sets in less than 45 seconds.

– GHDSU: Completed in less than 45 seconds. Measure from the floor to the top of the pad for height.

– Row: Athletes should have at least 30 seconds on the rower each round.

– We need to make quick work of the wallballs. Push for bigger sets here.

– Settle into a steady pace on the GHD’s. They don’t need to be fast but try to avoid stopping on these.

– Aim to row the same number of cals each round.

– There is no programmed rest here. You’ll move right from the rower, back to the wallballs. Focus on fast transitions and maximizing every second within each window.


– Reduce Loading/Target Height

– Single Dumbbell Thrusters


– Reduce Reps

– Reduce Height

– Weighted Sit-Ups

– Sit-Ups


– Max Cals On Any Machine

– Max 10m Shuttle Runs

– Max Box Jumps (No Rebounding)

Metcon (No Measure)

Extra Credit

Handstand Push-up Conditioning

3 Rounds For Time:

5 Strict Handstand Push-ups

10 Deficit Handstand Push-ups (3.5″/2″)

15 Handstand Push-ups

Rest 1 Minute After Each Round.

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 6/13/22

Echo Bike Conditioning

[3 Sets]

8 Rounds:

20 Second Sprint

40 Seconds Easy Pace

4 Minutes Rest After 8 Rounds