CrossFit GonzStrong – CrossFit

Metcon (Weight)



3-5 Sets:

1-3 Reps @ 80-85% of 1RM Deadlift 228LB – 242LB

*Rest As Needed Between Sets

The Sims (Time)

“The Sims”


10 Rounds For Time:

5 Unbroken Double Unders

15 Weighted sit ups 15/10

200/150 Meter Row

10 Unbroken Double Unders

15 weighted Sit-ups

200/150 Meter Row

15 Unbroken Double Unders

15 weighted Sit-ups

200/150 Meter Row


50 Unbroken Double Unders

15 Weighted Sit-ups

200/150 Meter Row
– Conditioning Category: Grindy Threshold

– Double Unders: Athletes should be able to complete 50+ double unders unbroken when fresh to complete workout as prescribed. If you trip, you’ll need to restart that set at the beginning. See substitutions if you need a different option.

– GHDSU: Athletes should be able to complete reps in less than 1:00 each round. The standard height of the GHD is 40″/37″ for age groups 14-59 and 37″/31″ for 60+.

– Row: Athletes should be able to complete each row in less than 1:00.

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

– The first focus here is to get the double unders done in unbroken sets each round. We can pace the other 2 movements based off of what will set us up for success on the doubles.

– The next focus can be on pushing the pace on the GHD. This is the movement that follows the double unders and will likely cause the least amount if interference if we try to move a little faster.

– The pace/movement that matters the least is the row. Let’s use the row to recover and catch the breath.


– Remove “Unbroken” Rule

– Allow For 3 Trips MAX (Just Continue From There)

– 8,16,24,32…Single Unders


– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

200/150 METER ROW

– 160/100m Ski

– 400/300m Bike

– 200m Run

– 150m Air Run

Metcon (Checkmark)

Extra credit

Zone 2 + Skills


45-60 Minute Bike Erg @ Zone 2

* Accumulate 9-12 No Jump Legless Rope Climbs Within Allotted Time Frame