CrossFit Evergreen – CrossFit
Steam Engine (Solo Version) (Time)
3 Rounds:
200 Meter Run
15 Power Snatches
15 Toes to Bar
Into…
2 Rounds:
200 Meter Run
15 Power Snatches
10 Lateral Barbell Burpees
Into….
1 Round:
200 Meter Run
15 Power Snatches
5 Rope Climbs (15′)
Barbell: MRx (45/35) Rx(75/55)
Time Cap: 30 Minutes
Scoring
Score | Time to complete all work. Add 1s per rep if you are time capped.
Stimulus
Hold onto your hats and barbells for this one! Lots of grippy movements with some short runs mixed in means we want to be careful not to go too hard too fast, but we also don’t want to be overly cautious. Let this one get a little spicy in the first triplet knowing your grip gets a slight break in the second, and try to hit the gas at the end to bring it home.
Movements
Runs | About 1:00 of work.
Power Snatches | the weight is meant to be very light
Toes to Bar | 1-3 sets
Lateral Barbell Burpees | 1:00 or less of work.
Rope Climbs | Aim for 1 rope climb every :30.
Modifications
200M RUN
Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
500/450m Bike
300m Air Run
12/10 Calorie Echo/Assault
POWER SNATCHES
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
LATERAL BAR BURPEES
Reduce Reps
Bar-Facing Burpees
Regular Burpees
10/8 Calories On Any Machine
ROPE CLIMBS
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
Accessory Work (No Measure)
Killer Core
3-4 Sets For Qualtity:
10 Barbell Rollouts
10 Barbell Sit-ups
10 Barbell Z-Press