CrossFit – Wed, Feb 8


CrossFit – Wed, Feb 8

CrossFit GonzStrong – CrossFit

Build to a heavy single (Weight)

Back Squat

Build To A Heavy Single

Tenacious (AMRAP – Rounds and Reps)



1-2-3-4-5… Rope Climb (15ft.)

5-10-15-20-25… Wallballs 20 / 14 lb to 10/9ft.

– Conditioning Category: Threshold. Athletes should perform this workout at their maximal sustainable pace.

– Rope Climbs: 1 rep should take less than 30s.

– Wallballs: Athletes should be able to complete the wallballs in sets of 5 or more each round.

– Score: Total rounds + reps. If you finish the round of 5 rope climbs, your score is 5.

– Let’s really focus on our rope climb technique today. It’s better to take the extra time to ensure you’ve got secure foot clamps as this will help you avoid slipping and wasting extra energy.

– Let’s keep our breaks on the wallballs as quick as possible. Breaks that are less than 10s are ideal.

– There are LOTS of transitions in this workout. Let’s try to be urgent.


– Reduce Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– 15ft. Hand Over Hand Sled Pulls


– Reduce Loading

– Sub Single Dumbbell Thrusters

– Sub Empty Barbell Thrusters

– Air Squats

Metcon (Checkmark)


Toes to Bar

1 Max Set of Unbroken Toes to Bar

Shuttle Runs

On the Minute Until Failure:

Minute 1: 1 Shuttle Run

Minute 2: 2 Shuttle Runs

Minute 3: 3 Shuttle Runs

Minute 4: 4 Shuttle Runs

Minute 5: 5 Shuttle Runs

Add 1 Shuttle Run Per Round


For Time:

Total Shuttle Runs Completed In Part 1

Accessory Work

A) 3×10 Seated Strict Press

B) 3×15 Barbell Hip Thrusts

C) 3×20 Dumbbell Hammer Curls