CrossFit Evergreen – CrossFit
CFE INSPIRE
“Champions keep playing until they get it right.” —Billie Jean King
Shell Shocked (Time)
Option B: “Shell Shocked”
5 Rounds:
9 Strict Pull-ups
21 Kettlebell Swings MRx: 25/15, Rx: 35/25, Rx+: 53/35
400 Meter Run
* Rest 1:00 Between Rounds
* Score: Time
Time Cap: 25 Minutes
– Overview: We’ve got some higher volume strict pull-ups paired with kettlebell swings, meaning we want to think of the best way to break up the work in order to hold off the forearm fatigue as long as possible today. Yes, there is rest between each round but it is going to pass fast and we’ll be right back to the pull-up bar.
– Strict Pull-ups: 1:00 or less of work. Chin passes over the top of the bar and elbows/shoulders reach full extension in the bottom range of motion. No use of legs is allowed.
– Kettlebell Swings: 1:00 or less in 1-2 sets. If we break it should be because we plan to, not because we need to.
– Run: About 2:00 of work each round.
– Score: Time to complete work.
STRICT PULL-UPS
– Reduce Pull-Ups
– Banded Strict Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
KETTLEBELL SWINGS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Hang Power Snatches
– Empty Barbell Hang Power Snatches
– Russian Kettlebell Swings
400M RUN
– Reduce Distance
– Time Cap
– 500m Row
– 400m Ski
– 1000/900m Bike
– 300m Air Run
Back and Hip Mobility (No Measure)
Hula Cat/Cow
Scapula Mobilization
Down Dog to Spiderman
Hip Plank Taps
Figure 4 W/ Rotation
Flexion to Open
Z Sit Rotations
Banded Butterfly