CrossFit – Wed, May 31

CrossFit GonzStrong – CrossFit

Back squat to 85% (Weight)

Back Squat



Set 1: 5 Reps @ 60%

Set 2: 5 Reps @ 65%

Set 3: 4 Reps @ 70%

Set 4: 4 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 3 Reps @ 85%

Rest 1-2 Minutes Between Sets.

Five and Dime (Time)

“Five-and-Dime”

10 Rounds For Time:

7 Bar-Facing Burpees

5 Push Jerks 135 / 95 lb

30 Double Unders

– Overview: Athletes should aim to move through this workout at their threshold pace.

– Bar-Facing Burpees: A two foot take off is not required but athletes should jump over the bar (not step). Reps should take less than 1:00 to complete each round.

– Push Jerks: Reps should be completed unbroken each round and should take less than 20s to complete.

– Double Unders: Reps should take less than 45s to complete each round.

– Score: Total time it takes to complete the workout.

– Settle into a steady pace on the bar-facing burpees.

– Aim for an unbroken set of 5 push jerks each round.

– Relax the shoulders as much as possible on the double unders.

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– 7/5 Calories On Any Machine

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

Extra 5/31/23 (Checkmark)

Split Jerk



Build To A Heavy Set of 3

Run + Intervals



On the 2 Minute Until Failure:

200 Meter Run

8 Calorie Ski Erg*

*Add 2 Calories Per Round

Skill Conditioning



3 Sets:

10 Bar Muscle-ups

20 Strict Handstand Push-ups

40 Wallballs 20 / 14 lb to 10/9ft.

Rest 2 Minutes Between Sets