CrossFit Evergreen – CrossFit
Wuxi Finger Hold (Time)
“Wuxi Finger Hold”
Every 3:00 x 6 Sets
14/11 Calorie Row
14 Dumbbell Snatch
100ft (30m) Fingertip Carry
Dumbbell: MRx 30/20lb, Rx 50/35lb
Fingertip Carry: MRx 25/15’s, Rx 35/25’s, Rx+ 45/35’s
Goal / Stimulus / Objectives
Goal: 2:00-2:30
Score: Slowest Round
RPE: 8/10
Primary Objective: Unbroken Dumbbell Snatch
Secondary Objective: Push the Row Pace
This workout focuses on dynamic hip hinging and grip overload. It’s normal to experience some fatigue today, as managing grip fatigue can be challenging. Push yourself during the rowing portion, and trust that you can maintain your breathing through the farmer’s carries in each round. Aim to race through the farmer’s carries today; a power walk is acceptable. The dumbbell snatches will be relatively heavy, but we should be able to perform them confidently without breaks, knowing that our heart rate will decrease during the carries.
Travel/Hotel/Limited Equipment (No Measure)
Every 3:00 x 6 Sets
200m Run
14 Alternating Dumbbell Snatch
100ft (30m) Farmers Carry *Choice
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
Accessory Work : In Class as Finisher
3 Sets, For Quality
10/10 Crossover Box Step-Up
20 Banded Face Pulls
:30 second Goblet Loaded Wall Sit
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose