CrossFit – Tue, Apr 29

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (6-8 min)

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups

8-10 Elevated Push-Ups @ 21×1 Tempo

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

Primer (Checkmark)

To be completed at the instruction of the coach.
Specific Prep / Primer (8-10 minutes)

5 Burpees

5 Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

5 Push-Ups or Modification

3 Burpee Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

Bench Press (Take 15:00 to establish a 1RM Bench Press)

I’m Not Even Mad (Time)

“I’m Not Even Mad!”

For Time

2-4-6-8-10

Burpee Box Jump Overs

50 Double Unders

10/8 Push-Ups

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Primary Objective: Complete the total workout in under 10 minutes

Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00

Stimulus: Upper Body Density / Interference

RPE: 7/10

Strategy and Movement Breakdown:

“I’m Not Even Mad!” is a high-intensity workout, time-based challenge that combines burpee box jump overs, double unders, and push-ups in an escalating ladder style structure of Burpee Box Jump overs while keeping consistent reps on the Double Unders and Push-Ups. The key to success in this workout is to maintain a steady pace while managing fatigue, especially as the repetitions increase. Start strong with the burpee box jump overs, ensuring you maintain good form to keep efficiency. Transition quickly between movements, particularly to the double unders and push-ups, to keep your heart rate elevated. Focus on efficient breathing throughout to help sustain your performance.
Burpee Box Jump Overs (2-4-6-8-10)

Begin in a standing position, drop into a burpee, and jump onto the box.

Ensure that you jump and land with two feet on the box and step-down off of the box into the next repetition.

Scaling: If necessary, perform step-ups instead of box jump overs or reduce the height of the box.

Keep your body in a straight line from head to heels; engage your core. We are a moving plank!

Lower your chest to the ground, maintaining elbow positioning close to your body.

Scaling: If needed, perform elevated push-ups as the primary modification for the day.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed. Can sub Burpee Bench Jump Overs for Box Jump Overs

Accessory Work (No Measure)

3 Sets: For Quality

:10-:15 Ring Support Hold

15-20 Banded Tricep Extensions

100ft (30m) Sled Push

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