CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you love life, don’t waste time, for time is what life is made up of.” – Bruce Lee

We will be doing workout #3 today!

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
– Overview: This workout will be a pure test of grit and grind. Picking a strategy on the wallballs that will allow you to keep moving diligently through the burpee box jump overs will be key in this workout. Some may be able to push for bigger sets on the ball while others may find that small sets with quick rest will be better and help them move more smoothly on the box.

– Need To Knows: Start with your back to the medicine ball. Time stops when you complete the final burpee box jump-over with both feet on the ground on the opposite side of the box. The box must be placed at least 5 feet away from the wall-ball station. Please be sure to read the standards of the lateral burpee box jump overs for clear instruction on games.crossfit.com.

– Video Logistics: If you need to video, make sure you introduce yourself, what affiliate you are at, and what age group you are in. Be sure to use the WOD Proof app or have a clock in frame at all times. Show the height of the wallball target, the weight of the ball, the 5 foot distance between the ball and the box, the height of the box, and the measurements of the top of the box.

– Score: Your score will be the total time it takes to complete 3 rounds. There will be no tiebreak.

MODIFICATIONS

WALLBALLS

– Reduce Loading

– Medball Squats

– 60 Air Squats

LATERAL BURPEE BOX JUMP OVERS

– Reduce Box Height

– Box Jump Overs

– Burpees

Midline Grunt Work (Checkmark)

Midline Grunt Work

3 Sets:

20 Seconds Hollow Hold

10 Seconds Rest

20 Seconds Flutter Kicks

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds V-Ups

10 Seconds Rest

– 1 set is complete when you’ve gone through each movement once.

– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.

– This piece is 6 minutes total.

– Score: Mark Completed