Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press (4×8 (ascending))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15 ttb
25 push-ups
Wednesday
CrossFit Evergreen – CrossFit
Skill
10 minutes to work on pistols
Metcon
Metcon (Time)
4 Rounds
20 box jump overs 24/20
20 weighted lunges (bar on back) 115/80 (rx+=135/95)
Tuesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
27/21 calorie row
ME burpees
Rest 4
AMRAP 4
21/18 calorie row
ME burpees
Rest 4
AMRAP 4
18/15 calorie row
ME burpees
Rest 4
AMRAP 4
15/12 calorie row
ME burpees
After you finish the row each round the remaining time is spent doin burpees.
Score= total burpees completed
Monday
CrossFit Evergreen – CrossFit
Strength
Metcon (No Measure)
3 Rounds
10 bent over rows
10 barbell bicep curls
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
15 pull-ups (Rx+= 5 muscle-ups)
30 wall balls 20/14
60 DU (scaled=150 singles)
Saturday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 25
25 partner wallballs 20/14
20 partner deadlifts 185/135
30 partner wallball sit-ups
50 DU (100 singles)
both partners do the total number of jump ropes
Friday
CrossFit Evergreen – CrossFit
Skill
Muscle-Up Progressions (15 minutes)
-Start with strict pull-ups. You should be capable of at least 5 unbroken before you move on to the next step. Make sure you start to learn the proper muscles (especially in your back) that need to be used during this movement.
-Strict C2B pull-up. You should only need to be able to do one here. You should absolutely not kip in any capacity.
-Strict ring dips. Once again, there should be absolutely no kip involved in this movement. You should be capable of completing 5 unbroken reps.
-Ring muscle-up progression from the knees. You use this to familiarize yourself with the movement pattern as well as building muscle memory.
-Strict ring muscle-up. Use a false grip and get through the entire movement with absolutely no kipping motions. Just like a pull-up, you have no business kipping it if you cannot do it strict.
-Kipping muscle-ups. If you can complete everything on this list then you may begin to work on your kipping ring or bar muscle-ups.
Metcon
Metcon (AMRAP – Reps)
With a running clock
1 minute ME pull-ups
2 minutes ME KB Swings 24/16
3 minutes ME ttb
4 minutes ME burpees
5 minutes ME box jumps 24/20
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