CrossFit Evergreen – CrossFit
Movement Prep
Warmup Round 1:
10 Calorie Row
100 Meter Run
10 Box Jumps with Step Down (Lower Height)
10 Medicine Ball Front Squats
*Performed at a very easy pace
Warmup Round 2:
5 Calorie Row
50 Meter Run
5 Box Jumps (Workout Height)
5 Wallballls
*Performed at estimated workout speed
Metcon
Kelly Rowland (Time)
For Time: (25 min cap)
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
ROW
-Treat the first row as more of a buy-in than as part of the workout
-Look to match or increase your pace on the final row, as there is no work to follow
WALLBALLS
-Shoot for 1-3 quick sets on the wallballs
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10
MOVEMENT FOCUS
-With the wallball being the only movement that we would break-up in this workout, we’ll bring our attention to efficiency here to maximize our ability on each set
-Very often it is the shoulders that fatigue first in this movement
-We can offset some of that shoulder fatigue by finding 3 points of contact in the squat and bringing the arms back down after throwing the ball
-The first two points of contact are the hands, with the third being either the chin or the chest
-That third point of contact takes some of the load off the shoulders and can help minimize the burn
Movement Prep
2 Warmup Sets:
:10 Seconds DB Front Rack
:20 Seconds Rest
:10 Seconds GHD Sit-ups
:20 Seconds Rest
Midline
Metcon (No Measure)
3 Supersets:
1 Minute Heavy DB Front Rack
20 GHD Sit-ups
Rest 2 Minute Between Sets
STRATEGY
-This midline piece is completed as a superset, meaning you’ll move directly from the DB Hold to the GHD Sit-ups
-With the rest built in between sets, aim to complete both of these movements without breaking