8/10/21

9
Aug

8/10/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

“Big Mac”

For Time:

800 Meter Run

150 Double Unders

800 Meter Run

50 Burpee Box Jump Overs (24″/20″)

800 Meter Run
Stimulus

– Conditioning Category:┬áPacer

– The 800m runs should take under 5:00

– ┬áThe double unders should take under 2:00

– The burpee box jump overs should take under 5:00

– Reduce reps and/or distances in order to stay within these windows.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. With a mile and a half of running in this workout, we need to run at a pace that is slightly faster than our recovery pace.

2. Focus on staying as relaxed as possible on the double unders. Aim to complete these in 1-3 sets.

3. Find a steady pace on the burpee box jump overs. Stepping down from the box may help in finding a pace where you will not feel the need to stop at any point.

Modifications

800M RUN

– 600m Air Run

– 2000m Bike (Any)

– 1000m Row

– 800m Ski

150 DOUBLE UNDERS

– 1.5x Single Unders

– 150 Line Hops

BURPEE BOX JUMP OVERS

– Burpee Box Step-Overs

– Burpees Over A Barbell or Dumbbell

– Burpees to Target

– Box Jump Overs or Step Overs (No Burpee)

Metcon (No Measure)

Extra credit

Midline

3 Giant Sets:

10 Rower Pike-Ups

30 Hollow Body Scissor Kicks

50ft. Quadruped Crawl

Rest 2 Minutes Between Sets