CrossFit Evergreen – CrossFit
CFE INSPIRE
“You are never too old to set another goal or to dream a new dream.” — C.S. Lewis
Jerry Intervals (Time)
“Jerry Intervals”
6 Rounds:
400m Run
500/450m Row
• Rest 1:00 Between Rounds
Time Cap: 30 Minutes
– Overview: A play off the workout Jerry, these are a chance for us to feel really fit aerobically.
– Work at a brisk pace that does not leave you feeling drained, but leaves you feeling like you got a good workout.
– Score: Total Time
MODIFICATIONS
400M RUN
– 2:00 Time Cap
– 500/450m Row or Ski
– 30/24 Calorie Echo Bike
– 1,000/900m Bike Erg
– 300m AirRunner
– 16 Shuttle Runs (1 rep = 25ft down & back)
500/450 METER ROW
– 2:00 Time Cap
– 500/450m Ski
– 1,000/900m Bike Erg
– 30/24 Calorie Echo Bike
– 400m Run
– 300m Air Run
– 16 Shuttle Runs (1 rep = 25ft down & back)
– I would suggest working at an RPE 7. RPE 7 is a run pace that is roughly 1:00-1:30 slower than your mile PR pace and about 7-10 seconds slower than your 2k PR pace.