CrossFit – Fri, Jan 20


CrossFit – Fri, Jan 20

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Back Squat

On the 2:30 x 6 Sets:

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 78%

Set 3: 1 Rep @ 80%

Set 4: 5 Reps @ 78%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 83%

*All Percentages Based Off 1RM Back Squat

Open workout 20.5 (Time)

“Open Workout 20.5”

For Time [Partition As Needed]:

40 Ring Muscle-ups

80 Calorie Row

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

Time Cap: 20 Minutes

– Conditioning Category: Threshold. Athletes should move athletes their maximal sustainable pace.

– Workout Flow: Athletes can perform reps and movements in any order/fashion they would like. You are not required to start or finish on any particular movement.

– Ring Muscle-Ups: Athletes can perform this workout as prescribed whether they have ring muscle-ups or not.

– Row: Athletes should be able to hold 700+ Cals/Hr throughout to complete calories as prescribed.

– Wallballs: Athletes should be able to string together sets of 5 or more wallballs to complete loading/reps as prescribed.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.


Athletes who can do 10-15 ring muscle-ups when fresh.

10 Rounds: 4 RMU + 12 WB


80 Cal Row

It pays to push the row. If we row between these movements, our pace ends up being much slower and more of a recovery. If we save it until the end, we can give it all we’ve got.


Athletes who can do 6-9 ring muscle-ups when fresh.

A) Rounds of:

1-3 RMU

8 Cal Row

12 WB

B) AMRAP 10:


At the 10:00 Mark…

80 Cal Row

120 WB

We NEED to finish the wallballs and row if we are in this bucket. Both of these strategies allow for this to happen. Option A is for athletes who thrive on the rings with lots of time between each set. Option B is for athletes who have trouble making their ring muscle-ups when there are other movements involved.


Athletes who can do 0-5 ring muscle-ups when fresh.

5 Rounds:

20 WB

13 Cal Row (15 Cals On Last Round)

Athletes in this bucket can try for a few reps when fresh at the start of the workout. As soon as 2 failed attempts have occurred, athletes should move on and work on finishing the wallballs and row. If there is time at the end, athletes can go back and try for more RMU reps.


– Reduce Reps

– 20 Strict Ring Muscle-Ups

– Jumping Ring Muscle-Ups

– Strict Ring Dips

– Bar Muscle-Ups

– Chest To Bar


– Reduce Cals

– 60 Cal Ski

– 80 Cal Bike Erg

– 60 Cal Assault or Echo Bike

– 60 Cal Air Run

– 80 Shuttle Runs (25ft. = 1)


– Reduce Reps

– Reduce Loading

– Single Dumbell Thrusters

– Empty Barbell Thrusters

Metcon (Checkmark)


Power Snatch

6 Unbroken Sets For Time:

5 Reps @ 55%

*Percentage Based Off 1RM Power Snatch

GHD + Devil’s Press

For Time [12 Minute Cap]:


GHD Sit-ups

Single Arm Devil’s Press 50 / 35 lb

Midline Accessory

4 Sets For Quality:

1 Minute Weighted Plank

20 Seconds Back Extension Hold

30 Seconds Front Rack Hold