CrossFit Evergreen – CrossFit
Gymnastics Skill (No Measure)
Strict Pull-Up Progression
Or
Ring Muscle-Up Skill Work
Ring Muscle-Up Progression
Ring Muscle-Up Drills
Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
Banded Low Ring Muscle Up
Stick Around (AMRAP – Rounds and Reps)
“Stick Around”
15:00 AMRAP
70 Double Unders (Scale with 100 Singles)
(Rx+) 3 Ring Muscle-Ups (Rx= 10 Pull-ups and 10 Box Dips)
3 Squat Clean
Barbell: MRx 95/65, Rx 135/95, Rx+ 155/105
Goal Rounds + Reps: 6+ Rounds
~ 2:30 or faster/ Round
Primary Objective: Maintain Consistent pacing and strategy throughout this workout. This is not a bad workout to start off knowing you should pace conservatively at the start and keep yourself on a clock to keep things moving at a consistent pace throughout.
Secondary Objective: Unbroken Ring Muscle-Ups
Stimulus: CP Battery / Muscular Stamina
RPE: 8/10
Notes:
The goal here today will be to keep the Double Unders into 3 sets or less for the duration of the workout and then move into the Ring Muscle-Ups or Ring Muscle-Up modification. The transition + Ring Muscle-Ups should be kept in the range of 45 seconds or less before moving our
Travel/Hotel/Limited Equipment (No Measure)
15:00 AMRAP
70 Double Unders
10 Pull-Ups
10 Dips
5 Dual Dumbbell Squat Cleans
Dumbbells: Challenging Load
Accessory Work (No Measure)
For Quality:
4 Sets
5/5 Banded Skater Jumps
5/5 Parallel Medicine Ball Rotational Throw
5/5 Side Plank Bird Dogs
Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.
Recovery (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold