CrossFit Evergreen – CrossFit
Metcon
Half Hour Power Shower (Distance)
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Chest To Bar Pull-Ups MRx= Burpee Jumping Pull-ups
10 Hang Power Snatches MRx: 65/45, Rx: 95 / 65 lb
15 Box Jump Overs (24″/20″) MRx= Step-ups
MOVEMENT PREP
1 Burpee Chest To Bar Pull-up
3 Hang Power Snatches
5 Box Jump Overs
100 Meter Row
MODIFICATIONS
MAX METER ROW
– Max Meters On Any Other Machine
BURPEE CHEST TO BAR PULL-UPS
– Reduce Reps
– Burpee Pull-Ups
– 5 Double Dumbbell Renegade Rows
HANG POWER SNATCHES
– Reduce Reps
– Reduce Load
– Single Dumbbell Hang Power Snatches
BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Step-Overs
– Squat Jumps
STIMULUS
– CONDITIONING CATEGORY: Threshold
– BURPEE CHEST TO BAR PULL-UPS: 1:00 or less. The pull-up bar must be high enough for you to do standard pull-ups.
– HANG POWER SNATCHES: 1-2 sets. 1:00 or less.
– BOX JUMP OVERS: 1:00 or less.
– SCORE: Meters
STRATEGY
– The goal of this workout is to spend the most time possible on the rower.
– Look to move urgently through the burpee pull-ups, hang power snatches, and box jump overs to get back to accumulating meters on the rower.
– Once on the rower, find a steady pace you can hold until the next 5 minute mark hits.
– Fast transitions in and out of the rower. Have the “just start” mentality on this one.
Core Conditioning
100 sit-ups
-try to go unbroken
-add weight for a greater challenge