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

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