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: Pacer
– The 800m runs should take under 5:00
– The 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