CrossFit – Wed, Dec 21


CrossFit – Wed, Dec 21

CrossFit GonzStrong – CrossFit

Push press 5 rep max (Weight)

Push Press Presses.mp4

Build To A 5RM

Fortitude (AMRAP – Reps)

Individual wod

Alternating On the Minute x 30:
Min 1 – max Calorie Row
Min 2 – max burpees


On the Minute x 30:
1 Minute Max Calorie Row
1 Minute Max Burpees

*Score Is Lowest Row + Lowest Burpee Round
– Last time we completed this workout was 2.4.22.

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Athlete Notes: Athletes should choose a number of reps they see themselves being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can play to your strengths.

– Score:Lowest Row + Lowest Burpee Round

– Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.

– We should not aim to bank rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover and stay in control.

– Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!


– Max Cals On Any Other Machine

– Max Shuttle Runs

– Max Box Jump Overs


– Max Cals On Any Machine

– Max Shuttle Runs

– Max Box Jump Overs

Metcon (Checkmark)


Overhead Squat

On the 2:30 x 6 Sets:

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 78%

Set 3: 1 Rep @ 80%

Set 4: 5 Reps @ 78%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 83%

*All Percentages Based Off 1RM Overhead Squat

Dumbbell Jerks + Strict Ring Dips


30 Double Dumbbell Jerks

Max Strict Ring Dips

Rest 2 Minutes


15 Strict Ring Dips

Max Double Dumbbell Jerks

Dumbbells: 50 / 35 lb’s

Muscular Endurance

5 Unbroken Rounds For Time:

20 Overhead Walking Lunge Steps

20 Overhead Squats

Barbell: 45 / 35 lb