8/12/21
CrossFit GonzStrong – CrossFit
Metcon (3 Rounds for weight)
Mock Games Event 1
1RM Back Squat
1RM Strict Press
1RM Deadlift
* 4 Minute Windows For Each Lift
* Up To 3 Attempts Within That Window
* Score Is Combined Total of Heaviests LIfts
* 12 Minute Time Cap
Stimulus
– Opening our mock competition with the CF Total
– You’ll have 4 minutes to complete each lift
– You can take a maximum of 3 attempts within each window
– Enter heaviest lift for each movement
– Your score is the sum total of the 3 lifts
– You can have 3 separate bars all loaded with your first weight beforehand
– Change out weights yourself
– Clips should be on the barbell for the lift to count
Metcon (Time)
Mock Games Event 2
For Time:
40 V-ups
10 Bar Muscle-ups
400 Meter Run
32 Vups
8 BMUPS
400 Meter Run
24 V ups
6 Bar Muscle ups
400 Meter Run
Time Cap: 15 Minutes
Stimulus
– This triplet workout resembles to opening workout of the 2015 Games for the age groups
– We replace the 50-meter sandbag run from the original event with a standard 400 meter run
– We’ll cap this piece at 15 minutes
Modifications
400 METER RUN
– 500/400 Meter Row
– 1000/800 Meter Bike
BAR MUSCLE-UPS
– Reduce Reps
– Jumping Bar Muscle-ups
– Banded Bar Muscle-ups
– 21-15-9 Chest to Bar Pull-ups
GHD SIT-UPS
– 75-50-25 AbMat Sit-ups
Metcon (Time)
Extra credit
Mock Games Event 3
For Time:
90′ Handstand Walk
35/30 Calorie Echo Bike
90′ Sandbag Carry 200 / 140 lb
Time Cap: 6 Minutes