CrossFit – Mon, May 15


CrossFit – Mon, May 15

CrossFit GonzStrong – CrossFit

Back Squats build to a heavy 3 (Weight)

Back Squat

Build To A Heavy Set Of 3

Ante up (AMRAP – Rounds and Reps)

“Ante Up”


6 Toes to Bar

30 Double Unders

1-2-3…Dumbbell Squats

Dumbbells: 50 / 35 lb’s

– Overview: In this cyclical workout, athletes should aim to move at a steady pace throughout.

– Toes To Bar: Athletes should be able to complete these sets in 1-2 sets each round. Sets should take less than 30s to complete.

– Double Unders: Reps should take less than 45s to complete.

– Dumbbell Squats: These should be performed with 2 dumbbells held in the front rack. Resting the dumbbells on the shoulders will not be permitted. Reps will increase by 1 each round.

– Score: Total rounds + reps.

– Let’s make our main priority to get the dumbbell squats completed unbroken each round.

– If we need to break somewhere let’s try to have that break be on the double unders or toes to bar. We want to keep this break under 10s.

– Fast transitions will be key in this workout.


– Reduce Reps

– Knees To Chest

– Toes To As High As Possible

– Sit-Ups


– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine


– Reduce Loading

– Single Dumbbell Squats

– Air Squats (2,4,6…)

Extra 5/15/23 (Checkmark)


3 Sets:

Max Unbroken Thrusters @ 75%

Rest 2-3 Minutes Between Sets

Run Intervals

16 Sets:

200 Meter Run

Rest 30 Seconds Between Sets.

Grunt Work

For Time:

55 Bench Press @ 65% 1RM 88LB

[Every Break]: 1 Legless Rope Climbs (15ft.)