CrossFit Evergreen – CrossFit
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Ring Muscle Up Conditioning (AMRAP – Reps)
Ring Muscle-up Conditioning
On the Minute x 12 [6 Rounds]:
Minute 1: 15 Dumbbell-Facing Burpees
Minute 2: “X” Ring Muscle-ups
– Burpees should be completed by the 50s mark. Reduce reps if needed.
– Complete as many ring muscle-ups as you’d like each round with as many breaks as you’d like. You could do 1 big set or a few small sets depending on your capacity.
– Score: Total Ring Muscle-ups
Prep
3 Burpees
3 Kip Swings
3 Strict Pull-Ups
3 Ring Dips
1-3 Ring Muscle-Ups
Modifications
DUMBBELL-FACING BURPEES
– Reduce Reps
– Dumbbell Facing Burpees
– Burpee To Target
– Regular Burpees
RING MUSCLE-UPS
– Strict Banded Ring Muscle-Ups
– Jumping Ring Muscle-Ups
– “X” Chest To Rings + “X” Ring Dips
– Bar Muscle-Ups
– Aussies
Over The Top (Time)
“Over The Top”
5 Rounds For Time:
30/21 Calorie Row
5 Dumbbell Box Step Overs
30 AbMat Sit-ups
5 Dumbbell Box Step Overs
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
Box: 24/20
– Conditioning Category: Grindy Threshold
– Row: Cals should be completed in less than 2:00 each round.
– DB Box Step Overs: Perform with 2 dumbbells held down by the sides. Reps should be completed in less than 30s.
– Sit-Ups: Reps should be completed in less than 1:00.
– Score: Total time.
– Aim to complete the box step-overs unbroken each time we make our way back to this station.
– Push the pace for the majority of the row. Dial back that pace for the last few cals to prepare for the box step-overs that follow.
– Let the pace of the abmat sit-ups be what it is based on the movements around it. There isn’t a ton of time to be made up here. Just make the main goal to stay moving.
Prep
5 Cal Row
5 Box Step Overs (No Weight)
5 Sit-Ups
5 Cal Row
5 Box Step Overs (Light Weight)
5 Sit-Ups
5 Cal Row
5 Box Step Overs (Workout Weight)
5 Sit-Ups
Modifications
30/21 CALORIE ROW
– Reduce Cals (< 2:00 Effort)
– 21/15 Cal Ski, Assault/Echo Bike, or Air Run
– 30/21 Cal Bike Erg
– 400m Run
DUMBBELL BOX STEP OVERS
– Reduce Loading/Box Height
– 5 Double Dumbbell Step Back Lunges
SIT-UPS
– Reduce Reps