CrossFit Evergreen – CrossFit
The DeLorean (5 Rounds for reps)
“The DeLorean”
5 Rounds x AMRAP 4:
15 Toes to Bar
30/24 Calorie Row
60 Double Unders
Max Calorie Row
*Rest 3 Minutes Between Rounds
– Overview: Big rest between matching time intervals of work means holding the same intensity or trying to increase our intensity as we go. Do you choose a hard effort pace on the first row to gain more time on the second or do you hit the first row at a sustainable pace to be able to hit the second time hard? The choice is yours.
– Toes to Bar: 1-2 Sets in :30 or less.
– Calorie Row: 2:00 or less.
– Double Unders: :45 or less.
– Score: Reps accumulated over all 5 rounds.
MODIFICATION
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
CALORIE ROW
– Reduce Reps
– 1:30 Time Cap
– 25/20 Calorie Ski
– 30/24 Calorie Bike Erg
– 25/20 Calorie Echo/Assault Bike
– 400m Run
DOUBLE UNDERS
– Reduce Reps
– 90 Single Unders
– 30 Plate Hops
– 60 Reps of Singles & Doubles (Mix of Both)
– :45 On Any Machine
– Athletes should aim to hit about the same number of calories each round.
– Some athletes may be comfortable pushing the first row to get back to the rower with more time.
Skill Conditioning Progression (Checkmark)
Skill Conditioning Progression
2 Rounds x AMRAP 1:
Handstand Walks
• Rest 1:00 Between AMRAPs
– Rest 2:00 –
2 Rounds x AMRAP 1:
Single-leg Squats (0:30 Right / 0:30 Left)
• Rest 1:00 Between AMRAPs
– Rest 2:00 –
2 Rounds x AMRAP 1:
GHD Sit-ups
• Rest 1:00 Between AMRAPs
– Handstand Walks: The goal is to travel at least 50ft or more per minute. 5ft = 1 rep.
– Single-leg Squats: The goal is to complete at least 10 reps on one leg in 30 seconds.
– GHD Sit-ups: The goal is to complete at least 20 reps per minute.
– Score: Checkmark. 6 Sets of Reps recorded in your own notes. Record in the Workout Notes which reps are for which movement and how it felt.
MODIFICATION
*If you make a substitution, please stay consistent with that substitution for the next 4 weeks.
HANDSTAND WALK
– Handstand Shoulder Taps Against A Wall
– Plank Shoulder Taps
– Double Dumbbell Overhead Carry
– Wall Walks
SINGLE-LEG SQUATS (PISTOLS)
– Assisted Pistols: Use a band or hold onto a rig for support
– Single Leg Squats To A Box
– Single Leg Box Step-Ups
– Reverse Lunges
– Single Dumbbell Box Step-Ups
GHD SIT-UPS
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar
– V-Ups
– Hollow Rocks
– Handstand Walks: Focus on pressing away from the ground every step and moving your hands at a high cadence. I would prefer smaller, more frequent steps over long, slow steps.
– Single-leg Squats: These require a lot of balance, so make sure you are utilizing your hips to stabilize. Squeeze your glute at the top of each rep to help realign your positioning and ensure you are getting full extension and meeting the movement standards.
– GHD Sit-ups: Press away from the footboard on your way down. After touching the ground overhead, extend your knees violently to initiate the rise of your torso. The moment your torso has risen to parallel, pull against the footpads by acting like you are going to bring your knees to your chest. This will speed up your rise upward and bring you close to the footpads to touch at the top.