CrossFit Evergreen – CrossFit
Deadlift (Heavy Set of 20
* Look To Beat Attempt From 6/26/24 )
Wing-Ding (AMRAP – Rounds and Reps)
AMRAP 15:
50 Kettlebell Swings
50 Box Jumps (24″/20″)
50 Goblet Squats
On the Minute [Starting at 0:00]:
5 Toes to Bar
Kettlebell: MRx (35/25) Rx(53/35)
Scoring
Score | Rounds plus reps completed. (Toes to Bar Don’t Count Towards Score)
Stimulus
We’ve got a hefty does of hip opening and closing today, this should be a sign that we’re looking for a hard but sustainable pace from 3, 2, 1, GO! Steady and consistent will come out on top, if we go into round 1 with guns blazing, we are sure to be slowed down as the grip and hip fatigue sets in.
Movements
Kettlebell Swings | pretty big sets
Box Jumps | smooth cadence
Goblet Squats | Smooth and steady cadence.
Toes to Bar | 0:20 or less
Modifications
KETTLEBELL SWINGS
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
75 Squat Jumps
Reverse Lunges
GOBLET SQUATS
Reduce Reps
Reduce Loading
Goblet Squat to Target
Air Squats
Sub Dumbbell (Held Horizontally)
Sub Empty Barbell Front Squats
TOES TO BAR
Reduce Reps
Toes To As High As Possible
Knees To Chest
V-Ups
Sit-Ups