CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
3 Sets, for Quality
1:00 Cardio Choice
6 Inchworm Push-Ups
8/8 Single Arm Ring Row
8 Ring V-Outs
:10 second Supine Grip Chin Over the Bar Hold
Super Horn (6 Rounds for reps)
“Super Horn”
Every 2:00 x 6 Sets
15 American Kettlebell Swings
5-7 Strict Pull-Ups
5-7 Box Dips Dips
(Rx+= 3-5 Ring Muscle Ups insteand of dips and pull-ups)
Kettlebell: 53/35
Goals / Stimulus / Objectives
Primary Objective: Complete each set in under 75 seconds
Secondary Objective: Unbroken movements
Stimulus: Gymnastics Density
RPE: 7/10
The focus today is on movement capacity and developing our gymnastics density and stamina here. We are looking to tackle a good unbroken set on the Kettlebell before making our way to the Pull-ups/Dips or Ring Muscle-Ups, where we should tackle an unbroken set of 3-5 reps at a time. Score today will be reps / set with the focus to just work for quality reps across all 6 sets.
Travel/Hotel/Limited Equipment (No Measure)
15 American Kettlebell Swings
5-7 Strict Pull-Ups
5-7 Strict Ring Dips
Kettlebell: 53/35lb, 24/16kg
Accessory Work (No Measure)
Accessory Work
3 Sets
8-10 Dual Dumbbell Zottman Curls
8-10 Cuban Rotations
15 Banded Face Pulls
:30 Medball Squeeze Glute Bridge Hold
Recovery (Checkmark)
PRVN Recovery #2
1:00 Childs 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