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