CrossFit – Sat, Sep 21

CrossFit Evergreen – CrossFit

Jag 28 (Time)

“Jag 28”

For time:

Run 800 meters

28 American Kettlebell Swings

28 Strict Pull-ups

28 Kettlebell Clean and Jerks

28 Strict Pull-ups

Run 800 meters

Kettlebells: MRx 25/15, Rx 53/35

*Partner Run together, then they each do 28 reps of each movement, but as one partner working and one partner resting for the duration of the workout.

Goal: ~20 minutes

Time Cap: 30:00

Stimulus: Partner Conditioning / Grip Stamina

RPE: 7/10

Primary Objective: Complete the Strict Pull-Ups in sets of 3+ reps at a time

Secondary Objective: Sets of 3-5 on Kettlebell Clean and Jerks

*Can sub Dual Dumbbell Hang Clean and Jerk for Kettlebell Clean and Jerk @ 70/50lb, or 32/22.5kg

Run the 800m together as a pair and then come back in and alternate sets on the American Kettlebell Swings until both partners complete 28 reps. We will continue this style for all the movements of 28. For the Strict Pull-Ups we are looking for sets of 3-5 at a time alternating between partners. Then for the Kettlebell Clean and Jerks, this will be the most challenging movement with the challenge of holding sets of 3+ for 28 each. Finally we hit the last set of pull-ups with a huge dose of grip and forearm fatigue before running out the door to finish the final 800m run together.

Travel/Hotel/Limited Equipment (No Measure)

For Time

5 Rounds

Kettlebell 53/35lb

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Accessory Work (No Measure)

4 Sets, For Quality

10/10 Single Arm Dumbbell Rows

10/10 Singlr Arm DB Curls

15 Banded Face Pulls