CrossFit Evergreen – CrossFit
Ground Rule Double (Time)
“Ground Rule Double”
5 Rounds For Time:
50 Double Unders
30/24 Calorie Bike Erg
8 Dumbbell Push Press (R)
8 Dumbbell Push Press (L)
Rest 1 Minute Between Sets
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Time Cap: 30 Minutes
– Overview: We’ve got a hefty dumbbell and a spiked heart rate today with a little bit of recovery time between rounds. We’re giving a solid push on all 3 movements today, but the dumbbell is where the spice starts to hit, working under fatigue with a heavier than normal single arm push press with some tired legs to boot.
– Double Unders: Ideally we’re unbroken today. These should be completed in less than 1:00.
– Calorie Bike Erg: 2:15 or less of work each round, while this is not an easy pace we want to try and recover or control our breathing a bit here.
– Dumbbell Push Press: The weight is meant to be challenging, but sets should still remain unbroken throughout. A brief rest between arms is fine.
– Score: Total time to complete work, including rest. Goal is to be about 20:00 or less total time.
– While we have our longest period of time on the bike today, this may be where some opt to try and maintain a consistent working pace in order to recover their breathing a bit. This will allow them to transition to their dumbbell reps faster.
– With some rest between rounds we should be able to hold a harder pace during our work than we might if there was no rest. Use your rest intentionally by slowing your breathing and trying to recover your heart rate.
MODIFICATIONS
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– Plate Hops
– Reps of Singles & Doubles (Mix of Both)
– :30 On Any Machine
30/24 CALORIE BIKE ERG
– Reduce Reps
– 2:15 Time Cap
– 30/24 Calorie Row
– 27/21 Calorie Ski
– 400m Run
– 300m Air Run
DUMBBELL PUSH PRESS
– Reduce Loading
– Sub Kettlebell
– Sub Barbell
– Dumbbell Strict Presses
– 12 Kipping HSPU