CrossFit Evergreen – CrossFit
Gymnastics Skill (No Measure)
Ring Muscle-Up Progression
Or
Pull-up Progressions
Deadlift (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+)
% Based on 1RM Deadlift
Focus is on the posterior chain and making sure we are maintaining a neutral spine, staying rooted through the foot and and keeping a strong braced position throughout the entire lift.
Record Working Weight
Asante Sana Squash Banana (Time)
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Echo Bike
-Rest 1:00 b/t Set –
Barbell: MRx 96/65, Rx 115/75, Rx+ 155/105lb,
Box: MR Step-ups 24″/20″, Rx 24″/20″, Rx+ 30”/24”
Goal: 12:00-15:00
Time Cap: 17:00
Score: Sum Total Time
Primary Objective: Echo Bike in sub 40 seconds
Secondary Objective: Unbroken Power Cleans and Deadlifts
The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set. Remember, 1:00 of rest ain’t a lot.
Travel/Hotel/Limited Equipment (No Measure)
5 Rounds For Time
4 Dumbbell Power Cleans
6 Bench Jump Overs
8 Dumbbell Deadlifts
12 Alternating Jumping Lunges
-Rest 1:00 b/t Set –
Recovery (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Accessory Work (No Measure)
12:00 EMOM
Min 1: 4 Hang Clean High Pull , For Load
Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold
Min 3: :20/:20 second Banded Pallof Press Hold