CrossFit Evergreen – CrossFit
CFE INSPIRE
“Courage is an inner resolution to go forward in spite of obstacles and frightening situations.” — Martin Luther King, Jr.
Krabby Patty (Time)
Option B: “Krabby Patty”
For Time:
40/32 Calorie Bike Erg
40 Dumbbell Hang Snatches
40 AbMat Sit-ups
40 Dumbbell Step Back Lunges
40 AbMat Sit-ups
40 Dumbbell Hang Snatches
40/32 Calorie Bike Erg
* 40 Double Unders Between Each Movement
* Hang Dumbbell Snatches Completed As 5 Reps Per Side Before Switching Hands
* Dumbbell Reverse Lunges: Hold Dumbbell Horizontal Across Chest In Front Rack
Dumbbell: MRx: 30/20, Rx: 40/25, Rx+: 50/35
– Overview: We’ve got a fast and very lung heavy chipper today! While the movements listed don’t seem super intense on their own, throwing double unders in the middle of every working set changes the stimulus of this piece entirely. Breathing conciously through our work is the name of the game today.
– Calorie Bike: About 3:00 or less of work.
– Dumbbell Hang Snatches: 1-2 sets.
– AbMat Sit-ups: 1:30 of work or less.
– Dumbbell Step Back Lunges: 1-2 sets.
– Double Unders: :45 or less of work each set in 1-2 sets.
– Score: Time to complete work.
MODIFICATIONS
40/32 CALORIE BIKE
– Reduce Reps
– 3:00 Time Cap
– 40/32 Calorie Row
– 35/28 Calorie Ski
– 500m Run
– 400m Air Run
HANG DUMBBELL SNATCH
– Reduce Loading
– Reduce Reps
– 30 Dumbbell Power Snatches
– 30 Kettlebell Swings
– Empty Barbell Hang Power Snatches
SIT-UPS
– Reduce Reps
– Hollow Rocks
DUMBBELL REVERSE LUNGES
– Reduce Reps
– Reduce/Remove Load
– Forward Lunges
– Sub Empty Barbell
DOUBLE UNDERS
– Reduce Reps
– 60 Single Unders
– Plate Hops
– Reps of Singles & Doubles (Mix of Both)
– :25 On Any Machine
– Athletes should aim to find paces and breaking strategies on their double unders and rope climbs that allow them to maximize their recovery between reps/sets but that does not cause them to have to stop making progress or working to failure.
– The run should be done at about your 5k pace, meaning we aren’t breaking any records here, we’re holding a consistent and sustainable pace from the start to the finish.
– This workout requires both patience and some grit, be calculated in the beginning with hard but manageable paces so that you are able to find a consistent working pace on the rope climbs at the end.