CrossFit Evergreen – CrossFit

Buck’s Eye (Time)

“Buck’s Eye”

0:00-12:00

800m Run

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run

400/340m Row

20/14 Calorie Echo

Objectives / Stimulus / RPE / Workout Strategy

Goal: Complete each set to allow for 2:00 rest before the next set starts

Primary Objective: Complete each set within the working time frame.

Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike

Stimulus: Aerobic Base Building

RPE: 7/10

Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 10 Sets

400m Run

Accessory Work (No Measure)

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon