CrossFit GonzStrong – CrossFit

1 mile for time (Time)

For time

1 mile run
– Conditioning Category: High Threshold

– Complete this at a running track if you can.

– Score: Time. Update your PR if it applies.

– If your goal is to beat your current PR, figure out what pace per 400m you need to hold in order to do so.

– If your current time is 8:00, and you want to beat your time by 10 seconds, you’ll need to hold just under a 2:00 per 400m pace.

– Often times when doing a mile time trial athletes will just try to go as fast as they can the whole time and by the last lap, they are completely gassed. Instead of doing this, try to pick a pace and hold it throughout. If you have a kick at the end, pick up the speed and finish strong.


– 2,000m/1,600m Row

– 1,600m/1,200m Ski

– 4,000m/3,200m Bike

– 1,200m Air Run

Metcon (Distance)

Carry Conditioning

In Time It Took To Complete 1 Mile Run:

Max Distance Farmer’s Carry

Dumbbells: 50 / 35 lb’s or USE KETTLE BELLS TOO!

Rx+ 70/50
– Rest as needed after your mile time trial is complete. Complete this piece when your are ready and recovered.

– If your mile took 8 minutes, complete a max distance farmer’s carry in 8:00.

– Score: Total distance in meters.

– Sub Kettlebells

– Odd Object Carry

Front Squat 5×2

Front 5×2

Metcon (Time)

Plan B: if you don’t want to do any of this workout

800m run

50 goblet squats (52/35) (70/50)

40 kbs

30 kb single lunges

20 Kb high pulls

800 m run

Metcon (No Measure)

Beast Accessory

3-4 Sets:

A. 8-12 x 45° Reverse Dumbbell Fly

B. 60-90s Side Plank

C. 8-12 x Staggered Hip Thrusts

Echo Bike Conditioning

4 Sets:

1:30 Fast

1:00 Rest

[5 Minutes Rest After 4 Sets]

2 Sets:

1:00 Faster

1:00 Rest

[5 Minutes Rest After 2 Sets]

1 Set:

1:15 Fastest

Handstand Walk


5 Attempts:

Max Distance Unbroken Handstand Walk

Rest 2-3 Minutes Between Attempts.