CrossFit Evergreen – CrossFit
CFE INSPIRE
@Vimeo(https://vimeo.com/819885251)
Three Guiding Principles
Floor And Decor (Time)
“Floor & Decor” ADD OVERVIEW
5 Rounds For Time:
30/24 Calorie Bike Erg
10 Burpees
30 AbMat Sit-ups
10 Burpees
Time Cap: 25 Minutes
– Overview:
– Calorie Bike: About 2:00 or less range today.
– Burpees: About :45 or less of work throughout.
– AbMat Sit-ups: 1:15 or less.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes are looking to maintain split times for each round that are 5:00 or less. Adjust the reps as needed to accomplish this.
– The burpees in today’s piece can be our pacer, moving at a consistent, but less than threshold pace will let us keep our paces on the bike and sit-ups where they need to be to maintain our splits.
– Goal is to be able to hang onto our split times and not fall off dramatically by the time we’re into rounds 3 or 4, that being said we’re going to need to choose where we push and where we pace before we get started.
MODIFICATIONS
30/24 CALORIE BIKE
– Reduce Reps
– 2:30 Time Cap
– 30/24 Calorie Row
– 27/22 Calorie Ski
– 400m Run
– 300m Air Run
BURPEES
– Reduce Reps
– Remove Push-up
– 20 Mountain Climbers
– Box Jumps
– :40 Effort on Any Machine
SIT-UPS
– Reduce Reps
– Hollow Rocks
Yoga Stretch (No Measure)
-Kneeling reverse hip and spine opener
-Kneeling samson with hamstring stretch
-Puppy Pose
-Seated single leg forward fold
-Bretzel (knee crossover with quad stretch)
-Laying shoulder cars
-Laying figure 4 stretch
-Banded hamstring
-Banded butterfly