CrossFit Evergreen – CrossFit
Get to the Chopper (Time)
“Get to the Chopper!”
3 Rounds for Time
800m Run
30 American Kettlebell Swings
30-20-10 Burpee Box Jumps (MRx= Burpee Box Step Ups)
Kettlebell: MRx 35/26, Rx 53/35
Box: 24/20”
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 20:00-30:00
Time Cap: 35:00
Primary Objective: Complete the workout in under or as close to 30 minutes as possible.
Secondary Objective: Maintain a pace on the Burpee Box Jumps that stays consistent from rounds 1-3 with the added goal of finishing fast.
Stimulus: Leg Stamina / Aerobic Steady State
RPE: 8/10
Notes: This workout is meant to be a long grinder of a workout with the goal of increasing our capacity to retest “Big Kelly” in a couple weeks. Remember that we are going to need to pace out the runs so that we can move right into the KBS with little to no break and then find a pacing and rhythm on Burpee Box Jump that allows for an increase in pace and speed going into the final round of 10 reps .
Travel/Hotel/Limited Equipment (No Measure)
Sub Bench Jump Overs and Dual Dumbbell Hang Snatch 25/15lb
Accessory Work (No Measure)
For Quality
5 Sets
100ft (30m) Sandbag Carry, For Load
100ft (30m) Farmers Carry, For Load
30 second Weighted Wall Sit
Recovery (Checkmark)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose