CrossFit – Fri, Nov 22

CrossFit Evergreen – CrossFit

Hang Snatch (Every 2:00 x 6 Sets
3 Hang Squat Snatch)

Extra Instructions

Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
Objectives / Stimulus / RPE / Workout Strategy

This is a tester workout of high skill work and barbell cycling. The focus will be to hit the Ring Muscle-Ups aggressively if you are very proficient and conservatively if you know you may struggle and get a failed rep. The goal should be no failed reps and managing fatigue to allow for consistent pacing and even picking it up a bit on the barbell as the reps get smaller on each set. For modifications we can move towards a mixture of skill work with low ring banded ring muscle-ups and strict movements of the Strict Pull-Up and Ring Dip. We can go all the way down and even scale the movements to Push-Ups and Ring Rows and still get quite a good effect and stimulus here on the day.

Travel/Hotel/Limited Equipment (No Measure)

For Time

16-12-8

Pull-Ups

Dips

Alternating Dumbbell Snatch

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

:20/:20 Single Leg Romanian Deadlift Hold , light to moderate KB

Rest 20 seconds

4/4/4 Banded Chop (High, Mid, Low) Each Side

Rest 20 seconds

6/6 Single Leg Rotational Medball Toss

-Rest 1:00 b/t sets-

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d