CrossFit – Wed, Feb 5

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2:00 Cardio Choice

—

2 Sets

10 Bend and Bows

10/10 Wrist Circles

10 Alternating Arms Swings

:15/:15 Overhead Tricep Stretch

20 Bear Plank Shoulder Taps

10 Alternating Scorpion Stretch

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep and Primer (6-8 minutes)

3 Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

-Add Loads-

Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads

–

1-2 Sets

1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips

3 Touch and Go Power Cleans @ working loads

5 Lateral Burpees over the Bar

Gin and Tonic (AMRAP – Rounds and Reps)

“Gin and Tonic”

18:00 AMRAP

3 Muscle-Ups (MRx = 3 Strict Pull-Ups and 3 Ring Dips)

6 Power Cleans MRx 95/65lb, Rx 135/95lb

9 Lateral Burpees over the Barbell

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Muscle-Ups for those that have them.

Stimulus: High Skill

RPE: 8.5/10
Coaches Notes and Strategy:

Pacing:

Start conservatively; aim for steady movement and minimize rest between transitions.

Look for unbroken reps or quick sets to minimize total rest time.

Muscle-Ups

Work to keep unbroken sets of either the Muscle-Ups or the strength or skill option for the day.

Travel/Hotel/Limited Equipment (No Measure)

18:00 AMRAP

3 Strict Pull-Ups

3 Strict Dips

6 Dual Power Cleans

9 Lateral Burpees over the Dumbbells

Accessory Work (No Measure)

3-4 Sets: For Quality

10-15 Barbell Reverse Bicep Curls

15 Weighted Hip Extensions

30 second Sorenson Hold

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d