CrossFit Evergreen – CrossFit
Candy Land (AMRAP – Rounds and Reps)
“Candy Land”
20:00 AMRAP
10/7 Calorie Echo Bike
9 Power Snatch
8 Lateral Burpees over the Bar
7 Strict Pull-Ups
Barbell: MRx 75/55, Rx 95/65, Rx+105/70
Objectives / Stimulus / RPE / Workout Strategy
Goal Rounds: 8+
Primary Objective: Complete each bike in under 45 seconds
Secondary Objective: Maintain consistent pacing across all rounds
Stimulus: Quick transitions / cyclical mixed modal AMRAP
RPE: 8/10
Notes: Today is all about maintaining a very cyclical AMRAP today with the focus on staying steady and smooth throughout. The bike should be relatively quick here and we can either start on a delay in order for everyone to utilize the bike or start on different stations. Each round should take between 2:00-2:30 so this will allow for steady state pacing and effort on the barbell into the burpees and then focusing on a good set of strict pull-ups. We ideally want to keep the effort here strict today so move to a band or toenail spot scaling adjustment for the workout.
Travel/Hotel/Limited Equipment (No Measure)
20:00 AMRAP
6 Shuttle Runs
10 Alternating Dumbbell Power Snatch
8 Lateral Burpees Over Dumbbell
6 Strict Pull-Ups
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets, For Quality
8-12 Feet Elevated Ring Row
8/8 Three Point Dumbbell Row
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d