CrossFit – Sun, Feb 19


CrossFit – Sun, Feb 19

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Deadstop Deadlifts

On the 2:00 x 9 Sets:


*Start at 65% Build

Dinosaur (Time)


For Time:

45 Toes to Bar

45 Kettlebell Jerks 53 / 35 lb’s

45 Deadlifts 225 / 155 lb

45 Handstand Push-ups

Time Cap: 15 Minutes

– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through this chipper.

– Toes To Bar: Reps should be completed in less than 4:00.

– KB Jerks: Reps should be performed with 2 kettlebells and should be completed in less than 4:00.

– Deadlifts: Loading should not exceed 75% of your 1RM deadlift. Reps should be completed in less than 4:00.

– HSPU: Reps can be performed kipping or strict and should;d be completed in less than 4:00.

– Score: Total time it takes to complete the workout.

– Let’s break the toes to bar in a way that allows for sustainable sets across. 25-20, 20-15-10, 15-10-10-10, 9-9-9-9-9, and quick 5’s are a handful of ways you could approach the 45 reps. Choose the strategy that allows for the quickest breaks.

– Kettlebell jerks can be a challenging movement for athletes due to overhead mobility. Similar to the toes to bar, let’s break these in a way that will make for sustainable sets with short breaks between.

– Let’s aim for slightly bigger sets on the deadlifts than what we did for our jerks.

– When we get to the HSPU let’s see how big we can make our sets. This will depend on your capacity but let’s try to push ourselves here.


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest


– Sit-Ups


– Reduce Loading

– Sub Dumbbells

– Sub Barbell


– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells


– Reduce Reps

– Use 2″ Riser

– Use 5″ Riser

– Double Dumbbell Push Press

– Burpees

– Push-Ups

Metcon (Checkmark)


Power Play

5 Rounds For Time:

400 Meter Run

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

Rest 1:1

Pump Sesh

On the 2:30 x 4 Sets:

6-8 Strict Weighted Ring Dips