CrossFit Evergreen – CrossFit
Strength
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
Metcon
Complex Fran (Time)
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)
SUBS
Gymnastics:
-Reduce Reps of Each Movement
-If You Don’t Have Bar Muscle-ups: 21-15-9 of Chest to Bar Pull-ups
-If You Don’t Have Bar Muscle-ups or Chest to Bar Pull-ups: 21-15-9 of Pull-ups
STIMULUS
-Resembling the benchmark workout “Fran”, we have a heavier barbell paired with a gymnastic complex each round today
-The gymnastic complex progresses from bar muscle-up, to chest to bar pull-up, to pull-ups
-The complex does not need to be completed unbroken, but break-up strategy will be important here
-To complete the complex with the written reps, we recommend having 12+ bar muscle-ups, 21+ chest to bar pull-ups, and 27+ pull-ups unbroken when fresh
-Choose a heavier load for the barbell, but one you could still cycle for 20+ reps unbroken when fresh
-We expect this workout to take between 5-12 minutes to complete