CrossFit – Sun, Feb 12


CrossFit – Sun, Feb 12

CrossFit GonzStrong – CrossFit

Metcon (Weight)

“Big Clean Complex”

On the 3:00 x 5 Sets:

3-Position Squat Clean + 1 Push Press

3-Position Squat Clean + 1 Push Jerk

3-Position Squat Clean + 1 Split Jerk

Position 1: Pockets

Position 2: 1-Inch Above The Knee

Position 3: Floor

CFO (AMRAP – Rounds and Reps)


5 Rounds x AMRAP 3:

3 Power Cleans 135 / 95 lb

6 Handstand Push-ups

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

Rest 1 Minute Between Rounds.

– Conditioning Category: Threshold. Athletes would aim to move at their maximal sustainable pace throughout.

– Workout Flow: Athletes will complete 5 AMRAP 3’s resting 1:00 between each AMRAP. Athletes will always pick up where they left off in the previous round. For example, if you finish in the middle of HSPU, you’ll pick back up on the HSPU after the 1:00 rest.

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than 30 seconds each round.

– HSPU: Can be performed kipping or strict. Reps should take less than 1:00 each round.

– Wallballs: Reps should take less than 1:00 each round.

– Score: Total rounds + reps completed over the course of the entire workout.

– Singles and touch and go sets are both solid strategies for this workout. Let’s choose our strategy based off of what will allow for big or unbroken sets of HSPU and wallballs.

– Aim to complete the handstand push-ups in 1-2 sets. Keep your break short if you know you’ll need one.

– Aim for unbroken wallballs each round.

– There are lots of transitions in this workout so let’s try to make sure our stations are close together.


– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– Use 2″ Riser

– Use 5″ Riser

– Sub Dumbbell Push Presses

– Sub Pike Push-Ups

– Sub Push-Ups


– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Sub Single Dumbbell Thrusters

– Sub Squat Jumps

Metcon (Checkmark)


Grunt Work

3 Rounds For Total Time [25 Minute Cap]:

30 GHD Sit-ups

10-20-30 Gymnastics Reps

100ft. Single Dumbbell Overhead Lunge 70 / 50 lb

Rest 3 Minutes Between Rounds.

Round 1: Ring Muscle-ups

Round 2: Bar Muscle-ups

Round 3: Chest to Bar Pull-ups

Cardio Intervals

For Total Time [30 Minute Cap]:

3k Bike Erg + 400 Meter Run

Rest 3 Minutes

2k Bike Erg + 800 Meter Run

Rest 3 Minutes

1k Bike Erg + 1,200 Meter Run