CrossFit – Tue, Dec 21


CrossFit – Tue, Dec 21

CrossFit GonzStrong – CrossFit

Hang power 5 rep max (Weight)

Hang Power Snatch

Build To A 5RM

Metcon (Weight)

Bench Press

On the 2:30 x 6 Sets:

2-3 Bench Press (78-88%) 105LB – 119LB

*Percentage Based Off 1RM Bench Press

“Cement Mixer” (Time)

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes to Bar
– Last time we completed this workout was 7.20.2020.

– Conditioning Category: High Threshold. Athletes will move at their highest maximal sustainable pace throughout this workout.

– Run: Completed in 2:10 or less.

– Toes To Bar: Completed in 1-3 sets in less than 40 seconds.

– Score: Total time it takes to complete each round. Overall score will be your slowest round.

– Athletes should pace the run in a way that will allow them to hold on for big sets of toes to bar.

– If you are confident in your capacity to hold onto unbroken sets of toes to bar, this workout then becomes about how fast you can run while still holding on for those unbroken sets.

– If you aren’t as confident in your ability to hold on for unbroken sets of toes to bar, let’s slow down the run a bit so that you can give the toes to bar your best effort at 2-3 sets.


– Reduce Distance

– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run


– Reduce Reps

– Knees To Chest

– GHD Sit-Ups

– Sit-Ups

Metcon (Checkmark)


Double Unders + Handstand Walk

For Time:

100-80-60-40-20 Double Unders

20-40-60-80-100ft. Handstand Walk

Time Cap: 14 Minutes

Bike Erg Intervals

10 Rounds:

2 Minutes On

1 Minute Recovery