CrossFit Evergreen – CrossFit
Hold It Together (Time)
“Hold It Together”
For Time:
150/120 Calorie Row
90 Pull-ups
60 Dumbbell Box Step-ups (20″)
Dumbbells: Mrx: 20/15, Rx: 35/25
* Partition However You’d Like
Time Cap: 35 Minutes
– Overview: Who doesn’t love a good “choose your own adventure” day, Tribe! We’ve got a nice hefty grip piece in front of us with lots of opportunity to strategize and adjust our approach, in order to make the most of the work ahead. Are you a go big sets or go home style athlete, or are you a small manageable bites type?
– Calorie Row: The row should account for no more than about 15 total minutes of our working time today, putting us at a 10 calorie per minute or more pace.
– Pull-ups: Total time on our pull-ups is probably going to be in the 6 total minutes or less range, meaning we can complete about 10 reps within a :30 window. Consider reducing your reps or combining a scale to accomplish this.
– Dumbbell Box Step-ups: A good chunk of our time will be spent here with these, as they are the most time consuming. If we can complete 8-10 reps within a minute, we’re in pretty good shape!
-Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are stronger at one movement than the others may choose to complete one and then break up the others into manageable sets. Some may break it all up into set rounds, and then there may be a daring few who opt to complete the work unpartitioned. (Same time frames apply)
– Whatever strategy we come into the workout with, keep it in your mind that you have the ability to adjust or change it if things start to get a bit sticky along the way.
POSSIBLE OPTIONS:
3 Rounds:
50/40 Calorie Row
30 Pull-ups
20 Dumbbell Box Step-ups
5 Rounds:
30/24 Calorie Row
18 Pull-ups
12 Dumbbell Box Step-ups
6 Rounds:
25/20 Calorie Row
15 Pull-ups
10 Dumbbell Box Step-ups
10 Rounds:
15/12 Calorie Row
9 Pull-ups
6 Dumbbell Box Step-ups
MODIFICATIONS
CALORIE ROW
– Reduce Reps
– 135/110 Calorie Ski
– 150/120 Calorie Bike
– 150/120 Calorie Air Run
– 135/110 Calorie Echo/Assault Bike
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
DUMBBELL BOX STEP-OVERS
– Reduce Reps/Loading/Box Height
– Single Dumbbell/Kettlebell Box Step-ups
– Double Kettlebell Box Step-ups
– Dumbbell Forward/Reverse Lunges
Lethal Legs (No Measure)
Accessory [Lethal Legs]
6 Rounds:
20 Seconds Goblet Squats 35 / 25 lb
10 Seconds Rest
Directly Into…
6 Sets:
20 Seconds Wall Sit
10 Seconds Rest
– Athletes should prioritize their working time on this piece by pushing for reps during the goblet squat portion and holding good form (at parallel) during their wall sits.
– Loading is not meant to be super heavy, we should be able to move for the full :20 each round.
– Score: Work completed. Add any other notes to your workout notes section.