CrossFit – Mon, Feb 27


CrossFit – Mon, Feb 27

CrossFit GonzStrong – CrossFit

Metcon (Weight)


On the 2:30 x 6 Sets:

Set 1: 5 Power Cleans

Set 2: 4 Power Cleans + 1 Squat Clean

Set 3: 3 Power Cleans + 2 Squat Cleans

Set 4: 2 Power Cleans + 3 Squat Cleans

Set 5: 1 Power Clean + 4 Squat Cleans

Set 6: 5 Squat Cleans

Metcon (AMRAP – Rounds and Reps)

“Quite Frankly”


Buy-In: 50 Wallballs 20 / 14 lb to 10/9ft.

12 Deadlifts 185 / 135 lb

12 Handstand Push-ups

Rest 5 Minutes


Buy-In: 35 Wallballs 20 / 14 lb to 10/9ft.

9 Deadlifts 225 / 155 lb

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

Rest 5 Minutes


Buy-In: 20 Wallballs 20 / 14 lb to 10/9ft.

6 Deadlifts 275 / 185 lb

6 Strict Handstand Push-ups

*Advance Immediately To Back Squat Following Final AMRAP (See Next Piece)

– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through gymnastics and barbell reps.

– Buy-In: This means athletes will begin each AMRAP with the wallballs. Once the reps are complete, they’ll alternate between the deadlifts and HSPU. The wallballs will not count toward your score.

– Wallballs: Athletes should be able to complete the wallballs in less than 2:30 in the first AMRAP, less than 2:00 in the second AMRAP, and less than 1:30 in the last AMRAP.

– Deadlifts: Every round athletes should increase the load. The loading of the last deadlift bar should not exceed 75% of your 1RM deadlift. Quick singles, 2 sets, or 3 sets are all options for break up strategies.

– HSPU: Athletes should be able to complete all variations in no more than 3 sets.

– Score: Enter rounds + reps completed in each AMRAP. Overall score will be total rounds + reps. Record your back squat on the next piece (next slide).

– Let’s get a little outside the comfort zone on the wallballs today. Hold on for bigger sets knowing that you’re aiming to get to the scored portion of the workout (the deads and HSPU).

– We can play to our strengths here a bit on the deads and HSPU.If you are stronger own the barbell, let’s hold on for bigger sets here and break the HSPU more. If you are stronger on the HSPU, go for big sets here and break the barbell more.

– If you are confident in both movements and have the capacity, let’s see if we can go unbroken for as long as possible on the deads and HSPU.

– Transitions will be key as these windows are tight and time will go by quickly.


– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell Thrusters

– Air Squats


– Reduce Loading

– Reduce Reps

– Sub Dumbbells


– Reduce Reps

– Use Riser

– Sub Double Dumbbell Push Presses

– Burpees


– Reduce Reps

– Reduce/Remove Deficit

– Sub Double Dumbbell Push Presses

– Burpees


– Reduce Reps

– Use Riser

– Sub Double Dumbbell Strict Presses

– Push-Ups

Metcon (Weight)

Back Squat

[10 Minute Window]:

Build To A Heavy Set of 5 Back Squats

*Immediately Following Final AMRAP of “Quite Frankly”

Metcon (Checkmark)

Skill Conditioning

5 Rounds [25 Minute Cap]:

250m Row

25ft. Handstand Walk

250m Ski

25ft. Handstand Walk

Rest 1 Minute Between Rounds.

Pump Sesh

[Part 1]

On the 3:00 x 5 Sets:

10 Dumbbell Plank Rows (Each Side)

10 Weighted Sit-ups

[Part 2]

On the Minute x 5 Sets:

Set 1: 10s Push-ups + 50s Plank Hold

Set 2: 20s Push-ups + 40s Plank Hold

Set 3: 30s Push-ups + 30s Plank Hold

Set 4: 40s Push-ups + 20s Plank Hold

Set 5: 50s Push-ups + 10s Plank Hold