CrossFit Evergreen – CrossFit

Heart & Swole (Time)

“Heart & Swole”

10 Rounds For Time:

5 Strict Pull-ups

10 Dumbbell Floor Press MRx (40/30)’s Rx(50/35)’s

12/10 Calorie Bike



Time Cap: 30 Minutes

Scoring

Score | Time to complete work. Add 1s per rep if time capped.

Stimulus

We’ve got a killer arm pump piece with some cardio to spike that heart rate and breathing between sets. Pacing from round 1 will be key to maintaining our efforts throughout. We can move smoothly and intentionally on this one, while not taking the full time on the clock today.

Movements

Strict Pull-ups | Less than :45 of work.

Dumbbell Floor Press | Unbroken sets and less than :45 of work.

Bike | 1:00 on the bike

‍ Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-Ups

Ring Rows

Alternating Dumbbell Plank Rows



DUMBBELL FLOOR PRESS

Reduce Loading

Reduce Reps

Sub Kettlebells

Sub Barbell Floor Press

Sub Push-Ups



CALORIE BIKE

Reduce Reps

1:00 Time Cap

15/12 Calorie Row

12/10 Calorie Ski

200m Run

Accessory Work (No Measure)

Aerobic Capacity

1 Minute Row, 6 Minute Bike

2 Minute Row, 5 Minute Bike

3 Minute Row, 4 Minute Bike

4 Minute Row, 3 Minute Bike

5 Minute Row, 2 Minute Bike

6 Minute Row, 1 Minute Bike



* RPE 2-3