9/20/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
“Tippy Toes”
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
Stimulus
– Conditioning Category: Threshold
– Each round should take between 1:30-2:00 minutes.
– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.
– The burpees should take less than 1:00.
– The run should take less than :45s.
– Score: Time
Strategy
– Our main goal here is to hold on for big sets on the toes to bar.
– Pace the burpees and the run in a way that will allow you to go big on the toes to bar.
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 10 Sit-Ups
BURPEES
– 7 Calorie Bike
– Straight Arm Burpees
– Reduce Reps
100 METER RUN
– Reduce Distance
– 100m Ski
– 250m Bike
– 125m Row
– 75m Air Run
– 10 x 10m Shuttle Runs
Metcon (No Measure)
Extra credit
Row: Long
1800 Meters at Moderate Pace
200 Meters at Easy Pace
300 Meters at Fast Pace
200 Meters at Easy Pace
1200 Meters at Moderate Pace
200 Meters at Easy Pace
300 Meters at Faster Pace
200 Meters at Easy Pace
600 Meters at Moderate Pace
200 Meters at Easy Pace
300 Meters at Fastest Pace
200 Meters at Easy Pace