CrossFit – Sat, Apr 26

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

Kettlebell @ Warm-Up Loading

Virtues In Motion (AMRAP – Reps)

“Virtues in Motion”

20:00 AMRAP, With a Partner

12 Rounds (Total)

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings

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Max Calorie Row in the Remaining Time

Kettlebell: MRx 53/35lb, 24/16kg, Rx 70/53lb, 32/24kg

Complete the 12 rounds with a partner, alternating full rounds.

Coaching Notes, Strategy, and Goals

“Virtues in Motion” is a partner-based stamina and strength workout that combines gymnastics control, kettlebell stamina, and rowing for max calories. Partners alternate full rounds, creating a cycle of intense work followed by short recovery. Success depends on fast, consistent rounds and aggressive calorie accumulation once the 12 rounds are complete.

Goal: Complete 50/40+ calories on the rower after finishing the 12 rounds

Primary Objective: Complete each round between 1:10–1:30

Secondary Objective: Maintain 18/14+ calories per minute during the row

Stimulus: Strict gymnastics endurance, grip and shoulder stamina, aerobic power

RPE: 8/10

Focus: Efficient strict gymnastics sets, quick kettlebell cycling, strong pacing on the row

Key focus areas:

Stay tight and efficient on strict HSPUs and pull-ups to avoid burnout

Move quickly through the kettlebell swings without redlining

Transition onto the rower immediately after finishing the 12 rounds
Movement Breakdown & Strategy

5 Strict Handstand Push-Ups

Stay tight through the midline and control the descent to save the shoulders.

Advanced athletes: Complete 5 unbroken.

Intermediate athletes: Break into quick 3-2 if necessary.

Scaling options: Strict box pike push-ups or dumbbell strict presses to maintain the strength stimulus.

7/5 Strict Pull-Ups

Smooth, strict pulling with an emphasis on quality.

Advanced athletes: Aim for unbroken sets throughout.

Intermediate athletes: Break into 4-3 if needed.

Scaling options: Banded strict pull-ups or Jumping Pull-Ups

Strategy (No Measure)

9 American Kettlebell Swings (70/53 lb, 32/24 kg)

This should be a fast, unbroken set each round.

Use strong hip extension, not arm pulling, to drive the kettlebell overhead.

Maintain tight core engagement at the top of the swing to protect the lower back.

Focus on strong leg drive, fast but controlled pulls, and steady breathing.

Push hard, especially in the final 2 minutes—this is where the majority of calories are gained.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Rounds

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings or Dual Dumbbell Hang Snatch

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Max Distance Treadmill Run

Dumbbells or Kettlebell Choice on loading

Accessory Work (No Measure)

4 Sets: For Quality

4-6 Weighted Dips

10/10 Single Arm Dumbbell Rows

10-12 Dual Dumbbell Zottman Curls

Recovery (Checkmark)

PRVN Yoga Flow #2

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)