CrossFit Evergreen – CrossFit
Bent Over Row (Barbell Bent Over Rows
3 Sets:
8 Barbell Bent Over Rows (Palms Up)
Rest 1 Minute Between Sets)
Time Will Tell (3 Rounds for time)
[On the 00:00]: 4,000/3,600 Meter Bike
[On the 10:00]: 2,000/1,800 Meter Row
[On the 20:00]: 1 Mile Run
Score: Total Working Time
Time Cap: 30 Minutes
Scoring
Score | Total working time (not including any rest).
Stimulus
We’re aiming for consistency across these efforts today to the best of our abilities. Each of these should take about the same amount of time during each of our 10:00 windows. How well do you know your paces on each of these movements in order to game plan your work to be about the same effort?
Movements
Bike | 9:00 or less of work.
Row | 9:00 or less of work.
Run | 10:00 or less of work.
Modifications
4000/3600M BIKE
Reduce Distance
9:00 Time Cap
2000/1800m Row
1600/1440m Ski
1600m Run
2000/1800M ROW
Reduce Distance
9:00 Time Cap
1600/1440m Ski
4000/3600m Bike
1600m Run
1600M RUN
Reduce Distance
10:00 Time Cap
2000/1800m Row
1600/1440m Ski
4000/3600m Bike
Accessory Work (No Measure)
Accessory Work
Posterior Pump
3-4 Sets For Quality:
10 Banded Russian Kettlebell Swings
30 Second Banded Hip Thrust Hold
50′ Banded Monster Walk Steps (25′ Each Way)