CrossFit Evergreen – CrossFit
Goblet of Fire (AMRAP – Rounds and Reps)
“Goblet of Fire”
AMRAP 20:
40 AbMat Sit-ups
30/24 Calorie Bike Erg
20 Dumbbell Goblet Reverse Lunges
10 Dumbbell Push Jerks (R)
10 Dumbbell Push Jerks (L)
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Overview: We’ve got a good mix of some higher volume and some lower volume sets of movements in today’s AMRAP. This means our pacing will probably vary from a nice consistent cadence to more of a sprint. This gives us a unique opportunity to pay closer attention to our breathing and heart rate as we progress through each round today.
– AbMat Sit-ups: Less than 2:00 of work.
– Calorie Bike: Less than 2:00 of work.
– Dumbbell Goblet Reverse Lunges: About 1:00 of work.
– Dumbbell Push Jerks: Less than 1:00 of work.
– Score: Rounds plus reps completed at 20 minutes.
MODIFICATIONS
SIT-UPS
– Reduce Reps
– Hollow Rocks
CALORIE BIKE
– Reduce Distance
– 1:30 Time Cap
– 30/24 Calorie Row
– 25/20 Calorie Ski
– 300m Run
– 200m Air Run
DUMBBELL GOBLET REVERSE LUNGE
– Reduce/Remove Loading
– Dumbbell Suitcase Lunge
– Sub Kettlebell
– Sub Barbell
DUMBBELL PUSH JERKS
– Reduce Reps/Loading
– Sub Kettlebells
– Push-Ups
– HSPU
– Athletes should be aiming to hold a consistent pace on each round of this workout in order to conserve some energy to pick up the pace and push towards the end of the clock.
– High volume of reps in the first two movements may be where we choose to recover our breathing and heart rate a bit while the low volume reps of work in the second two movements of each round may be where we decided to push the pace.
Roll & Stretch (No Measure)
Couch Stretch
Thoracic Opener – Try Larger Rollers
Lats, Hip Flexors, Quads, Glutes, Calves
Pigeon Z sit
Puppy Pose – Side Puppy
Arms to a T, Knees to Side
Happy Baby