CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Cardio Interval Surprise (Time)
Cardio Intervals
AMRAP 2 [Until 150/120 Ski Erg Calories]:
15/12 Calorie Echo Bike
Max Calorie Ski Erg
Rest 1:00 Between AMRAPs
[Time Cap: 30 Minutes]
– The echo bike should take about a minute of each interval, leaving about a minute on the ski erg.
– Averaging around 15/12 cals on the ski each round is a solid place to be.
– Score: Total time it takes to complete 150/120 cals on the ski erg including rest.
Warm Up
2 Rounds:
30s Echo Bike
30s Ski
Modifications
15/12 CALORIE ECHO BIKE
– Reduce Cals
– 1:15 Time Cap
– 15/12 Cal Assault Bike
– 15/12 Cal Ski Erg
– 21/15 Cal Row or Bike Erg
– 15/12 Cal Air Run
– 200m Run
– 15 x 10m Shuttle Run
MAX CALORIE SKI
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Burpees
– Max Box Jumps