CrossFit Evergreen – CrossFit

Metcon (No Measure)

Gymnastics

8:00 EMOM

25ft (7.5m) Handstand Walk

Or

2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.

Kitana (4 Rounds for time)

“Kitana”

Every 5:00 x 4 Sets

400m Run

21 Pull-Ups

12 Handstand Push-Ups

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: Sub 4:00 / set

Primary Objective: Complete each set as fast as possible

Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less

Stimulus: Gymnastics Conditioning

RPE: 8/10

Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality

4 Sets

10/10 Single Arm Dumbbell Bent Over Row

8-12 Reverse Barbell Curls

8-12 Ring Push-Ups

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