CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General / Partner Warm-Up
400m Med-Ball Run with Partner
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2 Sets: For Quality with a Partner
20 (10 Each) Partner Medball Chest Pass
20/20 (10/ Partner / Each Side) Partner Medball Rotational Passes
20 (10 Each) Partner Med Ball Wall Balls
20 (10 Each) Partner Medball Sit-Ups
Primer (Checkmark)
To be completed at the instruction of the coach.
Primer
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200m Run
8 Wall Balls (Per Partner)
2 Ring Muscle-Ups or Muscle-Up Alternative (Per Partner)
Ruff Ryders (Time)
“Ruff Ryders”
For Time:
4 Rounds with a Partner
400m Run
50 Wall Balls
10 Ring Muscle-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.
*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip
So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups
Coaching Notes, Strategy, and Goals
Goal Time Domain : 20-30min
Time Cap: 30min
Stimulus : Partner Conditioning Workout / Chipper Mentality
RPE : 7/10
Primary Objective : Complete each round in under 7:00
Secondary Objective : Look to keep the run together and as close to 2:00 as possible, while keeping close to even sets on the Wall Balls with the goal of holding 10-15 reps at a time.
Workout Strategy and Breakdown:
This is a fun partner workout that will have us challenging our muscular endurance and stamina. The combo of Running, Wall Balls, and Ring Muscle-Ups should keep this moving as we have just enough of a dose of each to allow for slight interference while keeping the intensity high because we get those nice little rest periods with our partners.
Modifications:
Run: Initial substitution would be the Bike Erg before moving to an Echo Bike and then finally a row. We want a substitution that provides less interference for the Ring Muscle-Ups which is why Bike Erg would be our first modification. Double the distance on the bike for the run.
Wall Balls: Reduce the weight and/or the height or even move to Air Squats if needed for athletes.
Ring Muscle-Ups: Adjust to Low Ring Banded Muscle-Ups or Substitute Strict Pull-Ups and Strict Dips. We can also move to a very simple modification of Ring Rows and Push-Ups for our newest members to keep this as a simple and steady partner workout.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
4 Rounds
400m Run
40 Air Squats
10 Strict Pull-Ups
10 Strict Ring Dips
Accessory Work (No Measure)
4 Sets: For Quality
5 Weighted Strict Pull-Ups
:20/:20 Single Arm Ring Plank
:15 Extended GHD Supine Hold
Recovery (Checkmark)
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose