CrossFit Evergreen – CrossFit
Blistering Pace (Time)
“Blistering Pace”
5 Rounds:
250/225 Meter Row
25-20-15-10-5 Kettlebell Swings MRx: 35/25, Rx: 53/35
Directly Into…
5 Rounds:
200 Meter Run
15-12-9-6-3 Toes to Bar
– Overview: We’ve got two couplets back to back with compounding movements that are sure to effect us as we move through this work today. Being smart about breaks and grip fatigue in the first 5 rounds will allow us to hang on to a solid working pace on the second 5 rounds of work. Lean into your row and run while breaking intentionally on the swings and toes to bar as needed.
– Row: About 1:00 of work.
– Kettlebell Swings: 1-2 sets starting out, aiming for unbroken come the smaller sets.
– Run: About 1:00 of work.
– Toes to Bar: 1-2 sets starting out, aiming for unbroken in the smaller sets.
– Score: Time to complete work.
– Athletes are aiming to maintain or increase their intensity as they work, meaning we need to come out in the first half with the second half in mind. Breaking before we need to break should be in our minds as we chip our way through.
– Rows and runs should be around the 1:00 time frame today all the way through, if we are going to get slowed up or pace somewhere today it will most likely be on the swings and toes to bar.
MODIFICATIONS
250/225M ROW
– Reduce Distance
– 1:00 Time Cap
– 200/180m Ski
– 500/450m Bike
– 200m Run
– 150m Air Run
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Hang Power Snatches
– Empty Barbell Hang Power Snatches
– Russian Kettlebell Swings
200M RUN
– Reduce Distance
– 1:00 Time Cap
– 250/225m Row
– 200/180m Ski
– 500/450m Bike
– 150m Air Run
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
– Alternating V-Ups