CrossFit – Sat, Sep 28

CrossFit Evergreen – CrossFit

Skadoosh! (AMRAP – Rounds and Reps)

“Skadoosh!”

3 Person Teams

20:00 AMRAP

3k Bike

(Rx+) 15 Ring Muscle-Up (Rx=15 Strict Pull-ups/MRx=20 Ring Rows)

15 Burpee Box Jump Overs 24/20′ (MRx=Burpee Step Overs)

Goal: 3+ Rounds

Stimulus: Team Conditioning / Gymnastics Focus

RPE: 7/10

Primary Objective: Complete each round evenly across all 3 partners. This will look like 1k + 5 Ring Muscle-Ups + 5 Burpee Box Jumps each.

Secondary Objective: Increase pace each round on this workout, where the final effort should have you completing 3 rounds and then picking up the pace to see as far as you can get into round 4.

The overall flow of the workout today will keep volume lower, but the movements of course lend to a little higher intensity focus today. The rest being pretty significant between movements today at 1:2, means that we can really work to push the pace and hit quality sets each time we tackle a movement. Ideally we will see one partner on the bike for about 30-60 seconds at a time, rotating until 3k is accomplished. Then we are looking for athletes to tackle sets of 2-5 Ring Muscle-Ups and 5 Burpee Box Jump Overs at a time rotating between all 3 partners. This will keep the flow of the workout going and the most total rounds achieved.

Travel/Hotel/Limited Equipment (No Measure)

3 Person Teams

20:00 AMRAP

1k Run

15 Strict Pull-Ups

15 Strict Dips or 30 Push-Ups

15 Burpee Bench Jump Overs

Accessory Work (No Measure)

Part A)

Tempo Strict Pull-Ups

For Quality:

6 x 3 Reps @ 31×1

Part B)

For Quality:

5 Sets:

6 P-Bar Dips 20×1

50ft (15m) Dual Kettlebell Overhead Carry

-rest as needed b/t sets-