CrossFit Evergreen – CrossFit
Dubstep (Time)
“Dubstep”
For Time:
210 Double Unders
1.5 Mile Run
9 Rope Climbs (15ft.)
Time Cap: 30 Minutes
– Overview: Dubstep is known for it’s BPM range of 132-142, and if you’re pacing properly, you’ll become very familiar with this same tempo as you chip your way through each of 3 parts in today’s conditioning. This one requires an ability to hold a higher heart rate for a long period of time without letting it get away from you.
– Double Unders: 4:00 or less.
– Run: 17:00 or less.
– Rope Climbs: 6:00 or less.
– Score: Time to complete work.
MODIFICATIONS
DOUBLE UNDERS
– Reduce Reps
– 305 Single Unders
– Plate Hops
– Reps of Singles & Doubles (Mix of Both)
– Time On Any Machine
2400M RUN
– Reduce Distance
– Time Cap
– 3000m Row
– 1900m Ski
– 4800m Bike
– 1800m Air Run
ROPE CLIMBS
– Reduce Height
– Reduce Reps
– 2 Lay to Stand Climb
– 3 Strict Pull-Ups = 1 Rope
– 4 Alternating Dumbbell Plank Rows = 1 Rope
– 5 Ring Rows = 1 Rope
– 5 Toes To Bar = 1 Rope
– Athletes should aim to find paces and breaking strategies on their double unders and rope climbs that allow them to maximize their recovery between reps/sets but that does not cause them to have to stop making progress or working to failure.
– The run should be done at about your 5k pace, meaning we aren’t breaking any records here, we’re holding a consistent and sustainable pace from the start to the finish.
– This workout requires both patience and some grit, be calculated in the beginning with hard but manageable paces so that you are able to find a consistent working pace on the rope climbs at the end.
Mobility (No Measure)
Cat/Cow
Wrist Stretches
Down Dog
On the floor shoulder cars
Cobra against the wall
On the wall pike, straddle, knees in
Corpse Pose
-Hold each pose for 3-5 deep breaths