CrossFit Evergreen – CrossFit
Buck’s Eye (Time)
“Buck’s Eye”
0:00-12:00
800m Run (900/780mSki)
600/500m Row
40/28 Calorie Echo
12:00-22:00
600m Run (675/585m Ski)
500/450m Row
30/22 Calorie Echo
22:00-30:00
400m Run (450/390m Ski)
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