CrossFit Evergreen – CrossFit
Metcon
Indy 500 (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups (MRx= Jumping Pull-Ups)
10 Alternating Single Dumbbell Power Snatches MRx: 30/20 Rx:50/35
15 Lateral Dumbbell Burpees
MOVEMENT PREP
2 Strict Pull-ups
4 Alternating Single Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
MODIFICATIONS
STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
DUMBBELL POWER SNATCHES
– Reduce Reps
– Reduce Load
– Kettlebell Swings
– Barbell Power Snatches
LATERAL DUMBBELL BURPEES
– Reduce Reps
– Regular Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– STRICT PULL-UPS: 1-2 sets. Less than 30s.
– DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep. Less than 45s.
– LATERAL DUMBBELL BURPEES: Less than 1:15.
– SCORE: Rounds + Reps
STRATEGY
– Break early on the strict pull-ups. We do not want to go to failure here.
– Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.
– Smooth pace on the burpees.
Core Conditioning
50 Abmat Sit-ups
40 Supermans w/ 1 second hold
30 Hanging Leg Raises
Accumulate 2 minutes of a front plank