CrossFit Evergreen – CrossFit
Bent Over Row (3 Sets:
10 Barbell Bent Over Rows (Palms Up)
Rest 1 Minute Between Sets)
Doubled Over (Time)
3 Rounds For Time:
80 Double Unders
50 AbMat Sit-ups
30/24 Calorie Row
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)
Rest 3 Minutes Between Rounds
Dumbbell: MRx (35/25) Rx (55/40) Rx+ (70/50)
Time Cap: 30 Minutes
Scoring
Score | Total Time (Including Rest)
Stimulus
Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.
Movements
Double unders | should take 90 seconds or less to complete.
AbMat Sit-Ups | 2:00 or less
Row | 2:00 or less
DB Hang Snatch | unbroken on each arm
Modifications
DOUBLE UNDERS
Reduce Reps
120 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
240 Meters on Ski Erg
1:00 Effort On Any Machine
SIT-UPS
Reduce Reps
Hollow Rocks
30/24 CALORIE ROW
Reduce Distance
2:00 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo
400m Run
300m Air Run
DUMBBELL HANG SNATCH
Reduce Loading
Reduce Reps
Regular Dumbbell Power Snatches
Dumbbell Hang Power Cleans
Plate Ground to Overhead
Kettlebell Swings
Empty Barbell Hang Power Snatches
Accessory Work (No Measure)
Gun Show
2-3 Supersets For Quality:
10 Dumbbell Chest Flyes
15 Dumbbell Rollbacks
Big Set Push-ups to Box
Rest 2-3 Minutes Between Sets