CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2-3 Sets, For Quality
:30 Seconds Jump Rope Practice
6 /6 Half Kneeling KB Windmi ll
12 Alternating Single Arm Kettlebell Swings
6/6 Single Arm Ring Row s
10 Ring V-Out s
Power Clean (Power Clean
5 Sets @ 75-85%
1.1.1.1.1
*Rest 10-15s b/t reps
*Rest 2:00 b/t sets
% is Based on 1RM Power Clean)
Hide The Anger, Practice Smiling in the Mirror (5 Rounds for time)
“Hide The Anger, Practice Smiling in the Mirror”
For Time:
Every 3:00 x 5 Sets
50 Double Unders
8/8 Kettlebell Hang Snatch
5/4 Strict Pull-Ups (Rx+=Ring Muscle Ups)
Kettlebell: MRx 44/26, Rx 53/35
Goals / Stimulus / Objectives
Goal: 1:30-2:15/ Set
Score: Average Interval Time
Stimulus: Upper Body Interference
RPE : 7/10
This workout today should feel more like a skill capacity session that builds on the last Ring Muscle-Up session like this where we just had American Kettlebell Swings and Ring Muscle-Ups.
Primary Objective : Achieve each set in under 2:15
Secondary Objective : Unbroken Ring Muscle-Ups
Travel/Hotel/Limited Equipment (No Measure)
For Time:
Every 3:00 x 5 Sets
50 Double Unders
8/8 Dumbbell Hang Snatch
5 Strict Pull-Ups
5 Strict Dips
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM:
Minute 1 – 10-12 Dumbbell Bench Press
Minute 2 – 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy
Recovery (Checkmark)
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations