CrossFit Evergreen – CrossFit
Gymnastics Skill (No Measure)
Spend 5-10 Minutes working on one of the following:
Pull-up Progression
Butterfly Pull-up
Chest to Bar Progression
Butterfly Chest to Bar
Just Tap It In (AMRAP – Rounds and Reps)
“Just Tap It In”
4 Sets
3:00 On/1:00 Off
15/12 Calorie Row
15 Chest to Bar Pull-Ups (MRx= Pull-Ups)
15 Box Jumps
*Pick up where you left off each round.
Box: MRx 20/16, Rx 24/20
Score = rounds + reps
Goals / Objectives / Notes
Goal: 6-8 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Chest to Bar 1-2 Sets
Secondary Objective: Box Jump Cadence
These intervals will have a high aerobic demand, and also put a premium on upper body pulling endurance. Being able to consistently hit big sets on the pull-up bar after a hard effort on the row will be key, and then use our fitness to maintain a strong cadence on the box jumps. Aim to minimize breaks on the pull-up bar today, so that we can work for as much of each interval as possible. Don’t be shy about putting the pedal down on the rower a bit here. You will pick up where you left off each set.
Travel/Hotel/Limited Equipment (No Measure)
5 Sets
8 Goblet Squats
12 Jumping Squats
200m Run
Rest 1:00 b/t sets
Load: Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg
Accessory Work (No Measure)
3-4 Sets
10-12 Bent Over Reverse Flys
10-12 Dual Dumbbell Zottman Curls
100ft (30m) Reverse Sled Drag
100ft (30m) Sandbag Bear Hug Carry or Dual Kettlebell Carry
Recovery (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch