CrossFit Evergreen – CrossFit

CFE INSPIRE



“Work To Do”

Gently Down The Stream (Time)

“Gently Down The Stream”

For Time:

1,000/900 Meter Row

4 Rounds:

20 AbMat Sit-ups

10 Double Dumbbell Front Rack Reverse Lunges

750/675 Meter Row

3 Rounds:

20 AbMat Sit-ups

10 Double Dumbbell Front Rack Reverse Lunges

500/450 Meter Row

2 Rounds:

20 AbMat Sit-ups

10 Double Dumbbell Front Rack Reverse Lunges

250/225 Meter Row

1 Round:

20 AbMat Sit-ups

10 Double Dumbbell Front Rack Reverse Lunges

Dumbbells: MRx: 15/10, Rx: 25/15, Rx+: 35/25

TIME CAP: 40 MIN.

– Overview: Row, row, row your boat athletes! Larger and longer conditioning piece today with a descending rep scheme, which we love to see. We have a big opportunity today to practice some smart pacing in our bigger opening rounds with the intention to be able to burn it down when we get into our final pieces of work at the end.

– Row: 5:00, 4:00, 3:00, 2:00 time caps respectively.

– AbMat Sit-ups: Less than 1:00 of work each set.

– Dumbbell Front Rack Reverse Lunges: About :30 of work. We must step backward today if our intention is “Rx”. One head of each dumbbell must be on our shoulders to be in the front rack position.

– Score: Time to complete all work.
– Athletes should be prepared to slowly increase their pace as they progress today, meaning we come out at a sustainable pace on our row and bigger number of rounds, then intentionally move a little faster as our distance and rounds decrease.

– The sit-up volume is up to 200 total reps once we finish, keep this in mind when choosing your set sizes, if we are not accustomed to this kind of sit-up volume, we recommend a decrease in reps to preserve your midline.

– Lunges will most likely be a slower and more controlled pace where we can recover our breathing a bit, while the sit-ups are where we can make a push to stay faster through our rounds of work today.

MODIFICATIONS

ROW

– Reduce Distances

– 5:00/4:00/3:00/2:00 Time Caps

– 800/600/400/200M, 720/540/360/180M Ski

– 2000/1500/1000/500M, 1800/1350/900/450M Bike

– 800/600/400/200M Run

– 600/450/300/150m Air Run

SIT-UPS

– Reduce Reps

– Hollow Rocks

DUMBBELL FRONT RACK REVERSE LUNGE

– Reduce/Remove Loading

– Reduce Reps

– Dumbbell Suitcase Lunge

– Single Dumbbell

– Sub Kettlebells

– Sub Barbell

– Forward Lunges