CrossFit Evergreen – CrossFit
What Happened (Time)
“What Happened”
Alternating Full Rounds with Partner
For Time
12 Rounds
3 Wall Walks
5 Burpee Pull-ups(Rx+= Bar Muscle-ups)
9/7 Calorie Echo Bike
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 15:00-22:00
Time Cap: 25:00
Primary Objective: Complete each round in as close to 90 seconds as possible
Secondary Objective: Complete each Bike in a sprint effort under 30 seconds
Stimulus: Gymnastics Density and Capacity
RPE: 7/10
Notes: We are looking to keep good places throughout with the focus on hitting a high intensity effort here to start things off on the Wall Walks, right into the Bar Muscle-Ups before tackling a sprint on the Echo Bike. Look to stay unbroken as long as possible and work the transition to the bike. Make sure to run back to tag your partner into the next round.
Travel/Hotel/Limited Equipment (No Measure)
6 Sets, For Time
3 Wall Walks
6 Burpee Pull-Ups
150m Run
Rest 1:1
Accessory Work (No Measure)
For Quality:
4 Sets
5/5 Bulgarian Split Squat 30×1
7 Dips (Ring or Box) 20×1
9/9 Single Arm DB Curls
-rest as needed b/t sets-
Tempo is written as:
Eccentric/lowering – 3 second
Bottom – 0 second
Concentric/raising – Explosive
Top – 1 second
*These numbers are an example for the bulgarians.
Recovery (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)