CrossFit – Wed, Jun 28


CrossFit – Wed, Jun 28


Get your T-shirt…let me know what size and how many. We are ordering together.

CrossFit GonzStrong – CrossFit

Front squats 531 max (Weight)

Front Squat

Set 1: 5 Front Squats @ 50%

Set 2: 3 Front Squats @ 60%

Set 3: 1 Front Squat @ 70%

Set 4: Max Front Squats @ 75%

Rest 1-2 Minutes Between Sets

The rotator (AMRAP – Rounds and Reps)

“The Rotator”


9 Front Squats 75 / 55 lb

6 Handstand Push-ups

30 Double Unders

– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. With small amounts of reps and lighter front squats, we can expect to complete 8 or more rounds in this 12 minute AMRAP.

– Front Squats: Loading should not exceed 45% of your 1RM front squat. Reps should be completed unbroken each round and take 30s or less to complete. Barbell should come from the floor.

– HSPU: Kipping or strict reps will be allowed here. Reps should be completed in 1-2 sets and should take 30s or less to complete each round.

– Double Unders: Reps should take 30s or less to complete each round.

– Score: Rounds + Reps

– Let’s aim to complete the front squats in unbroken sets of 9 each round. We do not need to cycle our squat quickly. This can be a place to catch the breath a bit.

– If we have the capacity to go unbroken on the HSPU, let’s do it. If we know that going unbroken is going to impact our shoulders for the double unders, let’s take 1 break right from the start or as soon as the shoulders start feeling fatigued.

– Aim for unbroken double unders each round. 1 quick break here is okay as long as we get right back to work in 5s or less.


– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– 12 Air Squats


– Reduce Reps

– Use Riser

– Double Dumbbell Push Press

– Push-Ups


– Reduce Reps

– 30s Time Cap

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine

Extra 6/28/23 (Checkmark)

Strict Press

Heavy Set of 5

Power Play

3 Rounds For Total Time:

40/30 Calorie Ski Erg

200 Meter Sled Push (Empty)

Rest 3 Minutes Between Rounds.

Gymnastics Conditioning

For Time:

30 Box Jumps + 60% Max Ring Muscle-ups

25 Box Jumps + 50% Max Bar Muscle-ups

20 Box Jumps + 40% Max Chest to Bar Pull-ups

Box: (30″/24″)