CrossFit – Tue, Jun 3

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat

General Prep

3 Sets: For Quality

:30 Jump Rope

8 False Grip Ring Rows

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks

Gymnastics Skill (No Measure)

Specific Gymnastics Progression

Ring Muscle-Up Class Progression

Ring Muscle-Up Drills

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Banded Low Ring Muscle Up

Neo (Time)

“Neo”

For Time:

Buy-In: 1000/900m Row

Directly Into…

5 Rounds

6/4 Ring Muscle-Ups (MRx= 8 Burpee Pull-Ups)

18 V-Ups

72 Double Unders

Directly into..

Cash-Out: 500/450m Row

Coaching Notes, Strategy, and Goals

Goal: Complete between 15-18 minutes

Time Cap: 25min

Stimulus: High-skill / Midline Stamina

RPE: 8.5/10

Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set

Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.
Workout Strategy:

This workout is structured like a sandwich: aerobic buy-in, gymnastic/skill middle, and a sprint finish. Start the row at about 85% effort—smooth but not burning too hot. The muscle-ups are the centerpiece: break early and often if needed to avoid misses for those that have muscle-ups, but more intermediate in skill level. For those that are proficient on Muscle-Ups, look to push the pace here and go unbroken.. Keep your midline strong and tight during v-ups, don’t rush and lose core integrity. For double unders, breathe, relax the shoulders, and stay consistent. If grip starts to go, shake it out during transitions. Once you get to the final row, empty the tank. Ideally trying to end with the last 200m as a full sprint.

Movement Modifications:

Ring Muscle-Ups: Jumping ring muscle-ups, low ring transitions, or banded muscle-up drills. Alternatively, 6-8 strict pull-ups + 6-8 deep ring dips.

V-Ups: Tuck-ups, straight-leg raises, or GHD sit-ups for advanced athletes wanting more difficulty.

Double Unders: Reduce reps to 50–60 or scale to 2:1 single unders or :40 of practice each round.

Row: Decrease distances to 750/600m and 400/300m respectively for scaled time domains.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Buy-In: 1000m Run

Cash-Out: 500m Run

Accessory Work (No Measure)

For Quality:

5 Rounds (12:30 Clock)

30 Seconds – GHD Weighted Russian Twist

-rest :10-

30 Seconds – Side Plank, Right

-rest :10-

30 Seconds – Side Plank, Left

-rest :40-

Hold a light medball for the GHD Russian twists.

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon