CrossFit Evergreen – CrossFit
Strength
Metcon (No Measure)
3 Big Sets:
2 × Sled Push (Down and back twice) 135/90 (3 Blues for men/ 2 blues for women)
30 DB weighted step ups 24/20 (you choose the weight)
2 × Backwards Sled Pull (down and back twice)
Metcon
Boat Race (Time)
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.
Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.
On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.
On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.
High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.