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
Or
Tempo Ring Rows
6 Sets x 5 Reps @ 31×1
This tempo denotes a 3 second negative, 1 second hang in the bottom, explosive pull to the top, and a 1 second hold over the bar each rep. Keep the tempo true, adding assistance/load as needed. These sets must remain unbroken.
Part B)
For Quality:
5 Sets:
6 P-Bar Dips 20×1
50ft (15m) Dual Kettlebell Overhead Carry
-rest as needed b/t sets-