CrossFit Evergreen – CrossFit
Clown Around (Team Version) (Calories)
[TEAMS OF 3]
AMRAP 30:
50 Double Unders
200 Meter Run
10 Push Jerks MRx (115/80) Rx (135/95) Rx+(155/105)
Max Calorie Bike Erg
Scoring
Score | Total Calories on Bike
Stimulus
We have a team workout today where we are trying to accumulate as many calories on the bike as we can. Teams will waterfall start, once partner one makes it through and gets to the bike, partner two will start. Once partner two gets to the bike, partner one will rest, and partner 3 will start their round. They will continue in this fashion until the thirty minute clock is up. We have a lot of cardio combined with some weightlifting, be sure athletes choose an appropriate weight, that will allow them to go unbroken for the most part.
Movements
Double Unders | 1:00 or less
Run | 1:00 or less
Push jerks | Moderately challenging, but unbroken
Modifications
DOUBLE UNDERS
Reduce Reps
:30 Time Cap
75 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
150m on Ski Erg
:30 On Any Machine
200M RUN
Reduce Distance
1:00 Time Cap
250/225m Row
225/200m Ski
500/450m Bike
150m Air Run
15/12 Calorie Echo/Assault
PUSH JERKS
Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Push-Ups
HSPU
CALORIE BIKE ERG
Sub Row/Ski/Air Run/Echo/Assault
Accessory Work (No Measure)
Killer Core
3-4 Sets For Quality:
Big Set Toes to Bar
20 V-Ups
20 Sit-ups
Rest 2-3 Minutes Between Sets