CrossFit Evergreen – CrossFit
Connect The Dots (Time)
For Time:
10-9-8-7-6-5-4-3-2-1 Toes to Bar
200/180 Meter Row
Directly Into…
20-18-16-14-12-10-8-6-4-2 Push-ups
200/180 Meter Row
Time Cap: 35 Minutes
Scoring
Score | Time to complete all work. Add 1s per rep not completed if time capped.
Stimulus
We’ve got a beefy conditioning piece on the menu today and it’s going to be important to pace our rowing from the very start. How efficient can you make your sets and transitions without coming out too hot, too fast? The name of the game is consistency, and this piece may trick you in the first half if you’re not paying attention.
Movements
Toes to Bar | 1-2 sets from rounds of 10-6, smaller rounds should be unbroken.
Push-ups | Up to 3 sets in the larger rounds with short rest between sets.
Row | Less than 1:00 of work every round.
Modifications
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
PUSH-UPS
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
200/180M ROW
Reduce Distance
1:00 Time Cap
180/160m Ski
400/360m Bike
100m Run
Accessory Work (No Measure)
Killer Core
For Quality:
50-40-30-20-10 Medicine Ball Twists
50-40-30-20-10 Front Plank Seconds