CrossFit – Mon, Nov 25

CrossFit Evergreen – CrossFit

An Old Wooden Ship (2 Rounds for time)

“An Old Wooden Ship”

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Strict Pull-Ups (Rx+= 6 Bar Muscle Ups)

Kettlebell: 53/35

Goals / Stimulus / Objectives

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Today has a high focus on dynamic hip and upper body endurance. Since we’ll be swinging the kettlebell all the way overhead, the muscle ups will get sneakily challenging as the rounds pass. Aim to keep the Overhead Lunge pace smooth and try to relax the grip at the top of the swing to maximize your ability to perform on the muscle ups.

Travel/Hotel/Limited Equipment (No Measure)

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Burpee Pull-Ups

Kettlebell: (53/35lb, 24/16kg)

Accessory Work (No Measure)

For Quality:

5 Sets

10 Push-Ups @ 30×1 Tempo

10 Ring Rows @ 30×1 Tempo

3 – Negative

0 – Hold at Bottom

X – Explosive Pull/Push

1 – Pause at Top

Recovery (Checkmark)

PRVN Recovery #2

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