CrossFit Evergreen – CrossFit
Strength
Metcon (No Measure)
3 Rounds
10 (per arm) DB Bicep Curls
15 Push-ups
Metcon
Ninja Turtle (Time)
5 Rounds, Every 4 Minutes:
3 C2B Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
200 Meter Run
STIMULUS
-Going fast and furious in these quick, well-balanced intervals
-We have a little gymnastics, a litte weightlifitng, and a little work on the road
-The small numbers on the three bar movements are designed that you are able to complete them ideally without breaking
-Choose variations on the gymnastics and a weight on the barbell that you can complete unbroken each time
-Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest
STRATEGY
-Shoot for an unbroken set of pull-ups to start each interval
-While you could hold onto the bar after the last pull-up and go into the first toes to bar, it’s likely best to drop and reset to maintain a rhythm and ensure the 6 reps stay unbroken
-Fight for an unbroken set of 9 reps on the barbell, knowing that this is the last movement before we run and just keep moving to the finish
-With the score today being the slowest round, pick a speed from the first round that you think you can replicate
MOVEMENT FOCUS
-The first deadlift is always the most difficult because there is no momentum
-Look to make the first rep the best rep