CrossFit – Wed, Dec 14


CrossFit – Wed, Dec 14

CrossFit GonzStrong – CrossFit

Deadlift 5 rep max (Weight)


Build To A 5RM

Individual quarterfinals 22.1 (Time)

“Individual Quarterfinals 22.1”

For Time:

50 Dumbbell Walking Lunges

30 Handstand Push-ups

40 Front Rack Walking Lunges

20 Deficit Handstand Push-ups (3.5″/2″)

30 Overhead Walking Lunges

10 Strict Handstand Push-ups

Dumbbells: 50 / 35 lb’s

Time Cap: 15 Minutes

– Conditioning Category: Grind. Athletes will be more limited by muscular fatigue than cardiovascular fatigue in this workout.

– Walking Lunges: Athletes will turn around every 10 walking lunge reps. Alternate legs every rep.

– HSPU: All variations should be performed within a 40″ x 24″ box.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

– Take smaller steps on every style of lunge than usual. This will speed up your cycle time and reduce your time under tension.

– Break the 30 HSPU into smaller sets than you think. The tail end of this workout comes down to who was able to manage their fatigue well for the 10 strict HSPU.

– The 20 deficit HSPU will come down to capacity and how well, again, you are able to manage the fatigue in the arms. Expect to do small sets right off the bat. If singles is going to be the fastest option for you, then go for it!

– Just like the 20 deficit reps, let’s plan to go right to small sets and singles right away for the last 10 Strict HSPU.

– A big goal in this workout is no failed reps. A failed rep typically needs at least 20-30s of recovery time before the next attempt.

– Reduce Reps

– Reduce Loading

– Reverse Lunges In Place


– Reduce Reps

– Use Risers

– Double Dumbbell Push Presses

– Burpees


– Reduce/Remove Deficit

– Use Risers

– Double Dumbbell Push Presses

– Burpee To Target


– Reduce Reps

– Use Risers

– Double Dumbbell Strict Presses

– Push-Ups

Extra (Checkmark)

Rope Climb Benchmark

For Time:

10 Rope Climbs (15ft.)

Time Cap: 10 Minutes

Echo Bike Intervals

5 Rounds:

5 Minutes at Moderate Pace (85-95% FTP)

1 Minutes easy

Accessory [Chest & Triceps]

On the 2:00 x 5 Sets:

10 Dumbbell Bench Press

Directly Into…

On the 2:00 x 3 Sets:

30 Barbell Floor Press