CrossFit Evergreen – CrossFit
Strength Test
100 Push up challenge (AMRAP – Reps)
with a 2 minute time cap:
100 total push ups
If completed in under 2 mintes add time into comments.
Metcon
Great Balls Of Fire (AMRAP – Reps)
AMRAP 15:
Max Calorie Bike
On the Minute [Starting at 0:00]:
10 Wallballs MRx: 12/10, Rx: 20 / 14 lb
MOVEMENT PREP
10 Wallballs
30s Bike
MODIFICATIONS
MAX CALORIE BIKE
– Max Cals On Any Other Machine
– Max 10 Meter Shuttle Runs
WALLBALLS
– Reduce Load
– Reduce Reps
– Single Dumbbell Thrusters
– Squat Jumps
STIMULUS
– CONDITIONING CATEGORY: Threshold
– WALLBALLS: Unbroken sets. Less than 30s.
– BIKE: 30-45s effort each minute.
– SCORE: Total Calories
STRATEGY
– While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.
– We also want to be sure that our pace on the bike isn’t so aggressive that it causes us to break on the wallballs.
– Quick transitions are key here as well.