CrossFit – Sun, Jul 16


CrossFit – Sun, Jul 16

CrossFit GonzStrong – CrossFit

Back squat heavy single (Weight)

Back Squat

Heavy Single

Calamari (AMRAP – Rounds and Reps)



40/30 Calorie Row

20 Thrusters 75 / 55 lb

10 Bar Muscle-ups

– Overview: Athletes will be challenged to hold onto the barbell for bigger sets of thrusters in this 15 minute workout which will impact the bar muscle-ups and pacing on the rower.

– Row: Should be completed in 3:00 or less.

– Thrusters: Should be completed in 2:00 or less. Loading should not exceed 50% of your 1RM thruster.

– Bar Muscle-Ups: Should be completes in 2:00 or less. Athletes should be able to do at least 5 reps unbroken when fresh. to complete reps as prescribed.

– Score: Rounds + Reps

– Our first focus should be on the muscle-ups as these are a big separator. If you have the capacity to go for 10 unbroken or 6-4 let’s go for it here and strategize the other two movements around that. If more sets are needed we may need to push the other 2 movements a bit more to compensate.

– Let’s aim for 1-4 sets on the thrusters. Again, this will come down to what your bar muscle-up sets look like.

– The row will be the movement where we catch our breath a bit.


– Reduce Cals

– 40/30 Cal Bike Erg

– 30/24 Cal Assault or Echo Bike

– 30/24 Cal Ski

– 30/24 Cal Air Run


– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells

– Front Squats

– Push Presses


– Reduce Reps

– Ring Muscle-Ups

– Jumping Bar Muscle-Ups

– Banded Bar Muscle-Ups

– Bar Dips

– Chest To Bar Pull-ups

– Double Dumbbell Devil’s Presses

Extra 7/17/23 (Checkmark)


Heavy Set of 5

Run Conditioning

6 Rounds For Time:

400 Meter Run

20 GHD Sit-ups

Time Cap: 20 Minutes

Grunt Work

5 Rounds For Time:

12 Box Jumps (30″/24″)

60ft. Handstand Walk

10-8-6-4-2 D-Ball Over Shoulder 150 / 100 lb

Time Cap: 20 Minutes