CrossFit Evergreen – CrossFit
Hold Still (Time)
5 Rounds For Time:
400 Meter Run
30 AbMat Sit-ups
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges MRx (75/55) Rx (95/65) Rx+ (115/85)
Time Cap: 35 Minutes
Scoring
Score | Time to complete work. Add 1s per rep if time capped.
Stimulus
It’s a hefty conditioning piece that packs a real punch for the lungs and midline. Our goal should be maintaining consistency across these rounds, so we have to decide which movements we’re going to use to pace and where we want to make our push, that way our lungs have a chance to keep up!
Movements
Run | 2:15 or less here today.
AbMat Sit-ups | Aim for 1:00 or less
Lateral Barbell Burpees | 1:30 or less on these
Front Rack Reverse Lunges | Unbroken sets once we pick up the bar. These are about :30 or less of work.
Modifications
400M RUN
Reduce Distance
2:15 Time Cap
500/450m Row
450/400m Ski
1000/900m Bike
300m Air Run
30/26Calorie Echo/Assault
SIT-UPS
Reduce Reps
Hollow Rocks
LATERAL BARBELL BURPEES
Reduce Reps
Regular Burpees
20/15 Calories On Any Machine
BARBELL FRONT RACK REVERSE LUNGE
Reduce/Remove Loading
Sub Forward Lunges
Sub Dumbbells (Front Rack or Suitcase)
Sub Kettlebells (Front Rack or Suitcase)
Sub Goblet Reverse Lunges
Accessory Work (No Measure)
Bulletproof Shoulders
2 Sets
30 Banded pull aparts
30 Supinated pull aparts
30 Banded face pulls
*Anchor band to rig for face pulls