CrossFit Evergreen – CrossFit
Gymnastics Skill (No Measure)
Gymnastics Skill Progression
Spend 10-15 minutes on Chest to Bar Technique and Progressions
-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar.
Glitch (6 Rounds for time)
“Glitch”
For Time
6 Sets, Each For Time
8 Alternating Dumbbell Snatch
10 Jumps over PVC (Facing)
12 Chest to Bar Pull-Ups (MRx= Ring Rows)
– Rest 1:00 b/t sets –
PVC Height: MRx= On Blocks, Rx 24″/20″, Rx+ 30’’/24’’
Dumbbell: MRx 35/25, Rx 50/35lb, Rx+70/50lb
Goal: 1:00-1:30 Sets / 11:00-15:00
Time Cap: 20:00
Score: Time
Stimulus: High Capacity Triplet / Sprinting
RPE: 9/10
Primary Objective: Aggressive on the Dumbbell
Secondary Objective: PVC Jump Over Pace
This is all about going fast and unbroken, and pushing transitions. Pretend each set is its own little race against the clock. We should be looking to keep the pull-ups to two sets or less no matter if it’s first or last in the flow of that set, and the big separator will be our ability to hold pace on the jump overs and dumbbell snatch, especially when we finish those odd sets with the dumbbell.
Travel/Hotel/Limited Equipment (No Measure)
Sub any machine or run for Pull-ups. Use 1:00 as the target. Sub tuck jumps for PVC jumps.
Recovery (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Accessory Work (No Measure)
4 Sets, For Quality
10-12 Chest Supported Dumbbell Rows
10-12 Dual Dumbbell Bicep Curls
12-15 Banded Face Pulls