CrossFit Evergreen – CrossFit
Heart & Swole (Time)
“Heart & Swole”
10 Rounds For Time:
5 Strict Pull-ups
10 Dumbbell Floor Press MRc (40/30)’s Rx(50/35)’s
12/10 Calorie Bike
Time Cap: 30 Minutes
Scoring
Score | Time to complete work. Add 1s per rep if time capped.
Stimulus
We’ve got a killer arm pump piece with some cardio to spike that heart rate and breathing between sets. Pacing from round 1 will be key to maintaining our efforts throughout. We can move smoothly and intentionally on this one, while not taking the full time on the clock today.
Movements
Strict Pull-ups | Less than :45 of work.
Dumbbell Floor Press | Unbroken sets and less than :45 of work.
Bike | 1:00 on the bike
Modifications
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows
DUMBBELL FLOOR PRESS
Reduce Loading
Reduce Reps
Sub Kettlebells
Sub Barbell Floor Press
Sub Push-Ups
CALORIE BIKE
Reduce Reps
1:00 Time Cap
15/12 Calorie Row
12/10 Calorie Ski
200m Run
Accessory Work (No Measure)
Aerobic Capacity
1 Minute Row, 6 Minute Bike
2 Minute Row, 5 Minute Bike
3 Minute Row, 4 Minute Bike
4 Minute Row, 3 Minute Bike
5 Minute Row, 2 Minute Bike
6 Minute Row, 1 Minute Bike
* RPE 2-3