CrossFit – Thu, Jun 13 – Evergreen Crossfit

CrossFit Evergreen – CrossFit

Upstream (Calories)

“Upstream”

5 Rounds x AMRAP 4:

18 Toes to Bar

18 Burpees Over Rower

Max Calorie Row

Rest 4 Minutes Between Rounds

– Overview: Hard effort intervals are on the agenda today! Big rest between working efforts means our intensity should be consistent across our working rounds and makes focusing on recovery during rest periods KEY. Can you increase your calories each round instead of slowly falling off? Last round = Best round is our goal today!

– Toes to Bar: 1-2 sets completed in about :45 or less today, we don’t want to get hung up with small sets or singles today, so choose your reps accordingly if volume will begin to take a toll.

– Burpees Over Rower: Smooth working sets today, keeping our work consistent but just sub maximal so that we can get on the rower with some juice.

– Calorie Row: We are aiming to have about 2:00 on our rower each round.

– Score: Total calories accumulated across all 5 rounds.
– Athletes should be aiming to move smooth and consistent from one movement to the next today. While we are holding pretty hard efforts, we still need to pace and breath through our toes to bar and burpees so that we can put a hard effort in on the rower.

– Hard efforts should still be very strategic today, if you are super confident in your toes to bar, let’s push to hang onto the same sets throughout all rounds and find a consistent but controlled pace on the burpees so we can immediately get our fan moving on the rower.

– If we are not as confident on our toes to bar but we know our abilities there, we can move controlled there and push it a little harder on our burpee pace to make sure we get to the rower with some juice and don’t burn out our toes to bar early.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

BURPEES OVER ROWER

– Reduce Reps

– Regular Burpees

CALORIE ROW

– Sub Bike Erg/Ski/Assault/Echo/Air Run