CrossFit Evergreen – CrossFit
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
As we start our day, let’s think about these three.
Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.
Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
Funny Bone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Bar Muscle Up Conditioning (AMRAP – Reps)
Bar Muscle-up Conditioning
On the Minute x 12 [6 Rounds]:
Minute 1: 12 Bar-Facing Burpees
Minute 2: “X” Bar Muscle-ups
– Athletes will complete as many bar muscle-ups as possible on the “x” bar muscle-ups minute.
– Bar muscle-up sets do not need to be completed unbroken. Athletes can feel free to break as needed.
– Score: Total bar muscle-ups
Prep
10 Scap Retractions
10 Kip Swings
3-5 Strict Pull-Ups
3 Kipping Pull-Ups
5 Bar-Facing Burpees
3-5 Bar Muscle-Ups
Modifications
BAR-FACING BURPEES
– Reduce Reps
– Burpee To Target
– Regular Burpees
BAR MUSCLE-UPS
– Jumping Bar Muscle-Ups
– Banded Bar Muscle-Up
– Chest To Bar Pull-Ups
– Pull-Ups
– Devil’s Presses
“NoPull” (Time)
“NoPull”
5 Rounds For Time:
400/300 Meter Row
2 Rope Climbs (15ft.)
10 Power Snatches
Time Cap: 20 Minutes
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Threshold
– Row: Completed in 1:30 or less.
– Rope Climbs: Completed in less than 1:00.
– Power Snatches: Loading should not exceed 60% or your 1RM power snatch. Reps should be able to be completed in less than 1:30.
– Score: Total time. If capped add 1s for ever missed rep (100m = 1 rep).
– Row at a pace that will allow you to push the other 2 movements.
– Focus on strong foot clamps and getting up the rope in as little pulls as possible.
– See if you can hold onto the bar for 1-2 quick sets each round.
– Fast transitions will give you an extra competitive advantage in this workout.
Prep
200/150m Row
1 Rope Climb
3 Power Snatches
Modifications
400/300 METER ROW
– 800/600m Bike
– 300/250m Ski
– 300m Run
– 250m Air Run
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– Sub 3-5 Strict Pull-Ups Per Rope
– Sub 3-5 Toes To Bar Per Rope Climb
– 6 Alternating Dumbbell Plank Rows
POWER SNATCHES
– Reduce Loading
– Sub Single Dumbbell
– Sub Kettlebell Swings