CrossFit – Tue, Jan 17


CrossFit – Tue, Jan 17

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Power Clean

6 Unbroken Sets For Time:

5 Reps @ 55% 1RM 88LB

*Percentage Based Off 1RM Power Clean

Metcon (Weight)


On the 3:00 x 3 Sets:

5 Reps @ 83% 237LB

*Percentage Based Off 1RM Deadlift

Head over heels (AMRAP – Reps)

“Head Over Heels”


Max Toes to Bar

On the Minute [Starting @ 0:00]:

9 Deadlifts

Rest 2 Minutes


Max Handstand Push-ups

On the Minute [Starting @ 0:00]:

9 Deadlifts

Barbell: 185 / 135 lb
– Conditioning Category: Grindy Threshold. Athletes will grind through deadlift reps on the minute while maintaining their maximal sustainable pace on the gymnastics.

– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take less than 30s.

– Toes To Bar: Athletes should be able to get at least 7 reps each minute.

– HSPU: These can be kipping or strict reps. Athletes should be able to get at least 7 reps each minute.

– Score: Enter reps completed each AMRAP. Overall score will be the sum total.

– Aim for 1-2 sets on the deadlifts every minute.

– How we break up the TTB will depend on our capacity. If these tend to break down pretty quickly, let’s go with small sets right from the start. If out TTB are pretty strong, let’s hold on for some bigger sets here.

– Same as the TTB, the HSPU will depend on our capacity. Start with small sets if needed or bang out some big ones while you’re fresh.

– It’s good to set a goal for each minute so we can chase a number. Even if our break up strategy shifts on the fly, we at least know how many reps we want to get.


– Toes To As High As Possible

– Knees To Chest


– Weighted Sit-Ups

– Sit-Ups


– Reduce Loading/Reps

– Sub Dumbbells

– Sub Kettlebells


– Use Riser

– Pike Push-Ups

– Push-Ups

– Double Dumbbell Push Presses

Metcon (Checkmark)


Push-up + Sandbag Carry

5 Rounds For Time [15 Minute Cap]:

20 Hand Release Push-ups

100-80-60-40-20 Sandbag Carry (Yards)

D-Ball: 150 / 100 lb

Row Intervals

4 Sets:

Minute 1: 15/12 Calorie Row

Minute 2: 18/14 Calorie Row

Minute 3: 21/16 Calorie Row

Minute 4: Max Calorie Row

Minute 5: Rest