CrossFit – Tue, Jan 10


CrossFit – Tue, Jan 10

CrossFit GonzStrong – CrossFit

Deadlift 3 rep max (Weight)


Build To A 3RM

Metcon (AMRAP – Rounds and Reps)



1 Deadlift (405 / 285 lb)

10 Toes To Bar

15 Bar-Facing Burpees
– Repeat from 1.9.21

– Conditioning Category: Pacer. Pacing will be an important factor in this workout.

– Deadlifts: The barbell should be heavy but should not cause the athlete to compromise their form. Loading should not exceed 80% of your 1RM deadlift.

– Toes To Bar: Should be completed in 1-2 sets each round. Reps should take less than 1:30.

– Bar-Facing Burpees: Athletes should jump over the bar. Reps should take less than 2:00.

– Score: Total Rounds + Reps.

– Aim for 1-2 sets on the TTB

– Pace the burpees to minimize the transition time between your last burpee and your deadlift.

– Take a couple breaths and get into a really good setup position before lifting the bar each round.

– Remember that slow is smooth and smooth is fast. This is a long workout. It is better to be more conservative with your pacing than you want to be in this workout.


– Reduce Loading

– Sub Dumbbells

– Sub Kettlebells


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– 10 GHDSU

– 15 Sit-Ups


– Reduce Reps

– Burpee + Step-Over The Bar

– Regular Burpees

Metcon (No Measure)


Skill Conditioning Benchmark

5 Rounds For Time [15 Minute Cap]:

20/16 Calorie Echo Bike*

50 Unbroken Double Unders

*Must Be Completed Under 1 Minute

Ski Erg Intervals

[For Time]:


Ski Erg Calories

Kettlebell Swings 70 / 53 lb

Posterior Chain Accessory

4 Sets For Quality:

30 Second GHD Hip Extension Hold

20 Alternating Dumbbell Plank Row (10 Each Side)

10 Barbell Hip Thrusts