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