CrossFit Evergreen – CrossFit
Gymnastics Skill (No Measure)
Spend 10-15 minutes Here
Pull-up Progression
or
Bar Muscle-Up Progression
Burned At Both Ends (2 Rounds for reps)
“Burned At Both Ends”
For Reps:
2 Sets
8:00 AMRAP
2-4-6-8…
(Rx+) Burpee Bar Muscle Up (MRx= Burpee Jumping Pull-up, Rx= Burpee Jumping C2B)
Box Jump Overs (MRx = Step Overs)
Alt. Dumbbell Clean & Jerk
-4:00 rest b/t sets-
*You will start fresh from the beginning on set 2.
Box: 24/20
Dumbbell: MRx 35/25, Rx 50/35
Goal: 4-6 Rounds
Score: Total Reps
RPE: 8/10
Primary Objective: Consistent Burpee Muscle Up Pace
Secondary Objective: Unbroken Dumbbell Clean & Jerk
Each movement in today’s intervals will be a total body, dynamic movement with a significant aerobic component. Your goal should be to move at a consistent, strong pace throughout each interval and aim to match your performance from set 1, on set 2. Keeping cadence on the burpee bar muscle ups will be key since it’s an easy movement to unintentionally slow down by adding extra steps into the jump to the bar or return to your next burpee each time.
Please note that the dumbbell clean & jerks are with a single dumbbell, and reps are TOTAL, NOT per arm.
For ease of scoring:
Finish 8s = 60
Finish 10s = 90
Finish 12s = 126
Travel/Hotel/Limited Equipment (No Measure)
For Reps:
2 Sets
8:00 AMRAP
2-4-6-8…
Burpee Pull-Up
Bench or Box Jump Overs
Alt. Dumbbell Clean & Jerk
-4:00 rest b/t sets-
*You will start fresh from the beginning on set 2.
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
5 Sets, For Quality
:20 second Supinated Chin Over Bar Hold
100ft (30m) Bearhug Sandbag Carry
8-10 Dumbbell Hammer Curls @ 3030 Tempo
-rest 1:00 b/t sets-
Load: Choice
Pick a load for today where you can perform the work unbroken
If you don’t have access to a sandbag, perform a dual kettlebell front rack carry at a heavy
load.
Recovery (Checkmark)
1:00 Child’s 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