CrossFit Evergreen – CrossFit
Chubbs (Time)
“Chubbs”
8 Rounds for Time
200m Run
3 Wall Walk / 50ft (15m) Handstand Walk
18/13 Calorie Echo
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
Objectives / Stimulus / RPE / Workout Strategy
Goal: 26:00-35:00
Cap: 40:00 Time Cap
Primary Objective: Complete the working movements inside the gym in 3 minutes or less
Secondary Objective: Complete the run as close to 1:00 as possible
Stimulus: Aerobic Threshold and Steady State Work
RPE: 7/10
This workout is meant to be a longer workout with the emphasis on the monostructural components, but including some light bodyweight movements here to work on stability and control under fatigue. The intent is to maintain consistent pacing throughout and get some light touches on the Wall Walks, Handstand Walks, and build some good effort on the Burpees. We are alternating between Handstand Walks and Wall Walks, but the mods for the Handstand Walk will be shoulder taps instead of wall walks to work on a little different stimulus today rather than just working in more wall walks
Travel/Hotel/Limited Equipment (No Measure)
8 Rounds for Time
200m Run
3 Wall Walk / 50ft (15m) Handstand Walk
8 Shuttle Runs
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
Accessory Work (No Measure)
3-4 Sets, For Quality
8-10 Reverse Nordic Curls
15/15 Banded Terminal Knee Extensions
:15/:15 Copenhagen Plank
Recovery (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon