CrossFit WOD: Eva

WARM-UP
On a 5:00 clock:
:30 Row (easy)
:30 row (moderate)

1 set:
200-m Run
10 Russian KB swing (workout weight)
10 Pushups
10 Kip Swing

1 set:
200-m run
5-10 Kettlebell Swing (workout weight)
5 kipping Pullups
10 kettlebell swings (workout weight)
5-10 kipping pull-ups

NOTES

• Begin the warm-up with a 5:00 effort on the rower. Alternate between :30 of a steady pace and :30 of a faster pace. This can also serve as extra skill/conditioning work.
• After the rowing, perform a quick set of running, Russian swings and pushing/swinging to loosen up the shoulders. This should be easy.
• Finish the warm-up with a sightly faster run and 2 sets of KB swings and kipping pull-ups. Rest as needed between movements. If you don’t feel 100% warm afterward, that’s OK. Don’t spend a ton of time warming up. Instead, plan to use the first round as an extension of the warm-up.

RX
EVA
5 rounds for time of:
800-m Run
30 Kettlebell Swing (53/70 lb)
30 Pullups

INTERMEDIATE
4 rounds for time of:
Run 800 meters
30 kettlebell swings (35/50 lb)
30 pull-ups

BEGINNER
4 rounds for time of:
Run 600 meters
20 kettlebell swings (25/35 kg)
20 Ring Rows

Stimulus & Goals

• Finish in under 45:00.
• Complete all runs in less than 5:00
• Complete KB swings in 3-4 sets and pull-ups in 4-5 sets.
• Break up the sets early and often to maintain an 8:00/round average pace.

Strategy

• No matter what your pace, ALWAYS start running immediately after your pull-ups and run all the way to your KB before the swings. You can move slow, but don’t waste time on transitions.
• Only push the pace on the runs if you are going to push the pace on the swings and pull-ups. If you need more rest for those two elements, run slower to recover.
• Break the swings into 3 sets of 10 and keep the pull-ups to 5-6 reps at a time. If you do this, and keep your rest breaks to :05-:10 long, you can move at a good pace.

Competition: 1 hr 25 min

Warm Up: 15 min 
See Above

Workout 1: 45 min
Today’s Rx

Workout 2: 15 min
ACCESSORY
4 sets for load and completion:
12 weighted Cossack Squat
20 side plank reach throughs / side
20 Hollow Rock
20 banded face pulls

NOTES

• In Accessory – I, use a DB or KB that allows you to complete 12 weighted Cossack squats unbroken on every round. Feel free to increase the load across multiple sets as long as the reps are unbroken.
• Use a thin band on the face pulls.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 reach, roll, and lift