CrossFit – Tue, Feb 7


CrossFit – Tue, Feb 7

CrossFit GonzStrong – CrossFit

Deadlift build to one heavy rep (Weight)


Build To A Heavy Single

Metcon (Time)

“Individual Quarterfinals 21.1”

3 Rounds:

10 Strict Handstand Push-ups

10 Dumbbell Hang Power Cleans

50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:

10 Kipping Handstand Push-ups

10 Dumbbell Shoulder to Overhead

50 Double Unders

Dumbbells: 50 / 35 lb’s

Time Cap: 10 Minutes

– This workout was completed on 4.9.21 for individual quarterfinal athletes only.

– Conditioning Category: Sprint. Athletes will move as quickly as possible through each part of this workout.

– Strict HSPU: Should take less than :45s each round.

– DB Movements: Complete both movements with 2 dumbbells. Reps should be able to be completed in 1-2 sets in less than :45s.

– Double Unders: Reps should take less than 1:00 to complete each round.

– Kipping HSPU: Should take less than :45s each round.

– Total time it takes to complete the workout (including rest). If capped, add 1s for every missed rep.

– The separator in this workout is the handstand push-ups. Treat these as if you are doing 30 strict handstand push-ups for time, resting 1:00 and then doing 30 kipping handstand push-ups for time. 1-2 sets each round is a great goal to have however, if you feel a sticky rep approaching, let’s break before we get there.

– We can cycle the dumbbell hang power cleans in 2 ways. The hang muscle clean is a great way to speed up the movement but will require a higher demand on the shoulders. The traditional hang power clean is a little bit slower but may be more sustainable.

– Recover on the double unders. Stay relaxed in the grip and breathe.

– There are a lot of transitions in this workout, let’s make them smooth and neatly set the jump rope each round.

– We need to shoot for 3-4 minutes on each part to finish this workout. This is going to be TIGHT for many athletes.


– Reduce Reps

– Use Riser(s)

– Push-Ups


– Reduce Loading/Reps

– Sub Kettlebells

– Sub Barbell

– Single Dumbbell


– Reduce Reps

– 1:00 Time Cap

– 75 Single Unders

– 40s On Any Machine


– Reduce Reps

– Use Riser(s)

– Burpees


– Reduce Loading/Reps

– Single Dumbbell

– Sub Kettlebells

– Sub Barbell

Metcon (Checkmark)


Chest to Bar Pull-ups

Max Unbroken Chest to Bar Pull-ups

Bike Erg Intervals

10 Rounds:

1:40 Max Meters

:20 Seconds Rest

Round 1: Damper 10

Round 2: Damper 9

Round 3: Damper 8

Round 10: Damper 1

Accessory Work

On the 5:00 x 3 Sets:

Max Unbroken Bench Press 135 / 95 lb

300-ft. D-Ball Bear Hug Carry 150 / 100 lb