CrossFit Evergreen – CrossFit
Separation Anxiety (Solo Version) (Time)
4 Rounds:
20 Burpee Box Jump Overs (24″/20″)
30 AbMat Sit-ups
Directly Into….
4 Rounds:
400 Meter Run
20 Single Dumbbell Hang Clean & Jerks*
Dumbbell: Rx (40/30) Rx+ (50/35)
Stimulus
We’ve got a good old fashioned lung burner on our hands today. The goal should be finding a pace that lets you be moving continuously today, so we want to lock in our breathing and cadence on reps and try to maintain it all the way through.
Scoring
Score | Time to complete work.
Movements
Burpees Box Jump Overs | 4:00 of work or less.
Sit Ups | 1:15 or less
Runs | Aiming for 2:15 or less on time here today.
Single Dumbbell Hang Clean and Jerks | 1-3 sets, trying to minimize rest between sets.
Modifications
400M RUN
Reduce Distance
2:15 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo/Assault
SINGLE DUMBBELL CLEAN AND JERK
Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Kettlebell
Sub Empty Barbell
Kettlebell Swing
BURPEE BOX JUMP OVERS
Reduce Reps
Reduce Box Height
Regular Burpees
Box Jump Overs
Burpee Box Step-Overs
Burpee Box Jumps
Box Jumps
ABMAT SIT-UPS
Reduce Reps
Hollow Rocks
Knee Tucks
Accessory Work (No Measure)
Gun Show
A) 5-5-5-5-5 Strict Weighted Dips
B) 3 Big Sets Close Grip Push-ups
* Perform All (A) Before (B)
* Rest 2-3 Minutes Between Sets