CrossFit – Tue, Jan 28

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Machine of Choice

10 Air Squats

8 Cat-Cows

10 Scapular Pull-Ups

10 Banded Pass-Throughs

12 Banded Pull-Aparts

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Skill Work: (8-10 minutes)

Bar Muscle-Up Progression

Specific Warm-Up (6-8 minutes)

2-3 Sets

2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups

4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands

2-4 Push-Ups

2-4 Toe to Bar or Kipping Knees to Chest

3 Push Press @ Building to Workout Loads

5/4 Calorie Bike

Charizard (4 Rounds for reps)

“Charizard”

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Bar Muscle-Ups

6 Alternating Dumbbell Snatch

9 Push-Ups

Station 2:

6 Toe to Bar

9 Push Press

9/7 Calorie Echo Bike

Dumbbell: MRx 35/25, Rx 50/35

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 2-3 Rounds / 5:00 AMRAP

Stimulus: Upper Body / Gymnastics Density

RPE: 8/10

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.

Primary Objective: Develop stamina and capacity for mixed gymnastics, barbell cycling, and machine work while sustaining quality movement under fatigue.

Secondary Objective: Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.
Coaching Notes and Strategy:

Station 1:

Aim for unbroken sets of Bar Muscle-Ups. This is a good day today to work on jumping right up into each set with very limited transition time.

For the Alternating Dumbbell Snatch use smooth, controlled transitions between hands. Prioritize power from the hips and maintain a neutral spine.

Break the Push-Ups into smaller sets if needed to avoid failure. Focus on full range of motion and consistent pacing.

Station 2:

Focus to maintain smooth kip swings and create constant tension throughout each rep of Toe to Bar, looking for quick unbroken sets throughout.

On the Push Press use your legs to drive the bar overhead and focus on a strong lockout. Keep the bar close and avoid excessive leaning back.

Push Bike for consistent RPM, aiming for a controlled but aggressive pace to avoid burning out.

Travel/Hotel/Limited Equipment (No Measure)

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

5 Strict Tempo Pull-Ups (31×1 Tempo)

15 Banded Face Pulls

50/50ft (15/15m) Single Kettlebell Bottoms Up Waiters Walk

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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