CrossFit Evergreen – CrossFit

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Warm-up

See Coach’s board.

SEAL Crusher Part 1 (Time)

4 sets of 15 reps (goal=unbroken)

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

cash out:

– 100 abs
– you pick the weight

– you pick the abs

Rx+ = 400 abs (100 abs between each set)

SEAL Crusher Part 2 (Time)

4 sets of 15 reps (goal = unbroken)

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

cash out:

– 100 abs
– you pick the weight

– you pick the abs

Rx+ = 400 abs (100 abs between each set)

SEAL Crusher Part 3 (Time)

4 sets of 15 reps (goal=unbroken)

– Bulgarian split lunges (both legs)

– calf raises (straight, toes out, toes in)

– rear lunges

– strict press (alternate in front of and behind neck)

– front/side delt raises

– rear delt raises

cash out:

– 100 abs
– you pick the weight

– you pick the abs

Rx+= 400 abs (100 abs between each set)

SEAL Crusher Part 4 (Time)

4 sets of 15 reps (goal=unbroken)

buy-in 500m Bike or run

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

– 100 abs

– 200m bike or run

cash out:

– 500m
– you pick the weight

– you pick the abs

SEAL Crusher Part 5 (Time)

4 sets of 15 reps (goal = unbroken)

buy-in: 500m row or run

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

– 100 abs

– 200m row or run

cash out:

– 500m row or run
– you pick the weight

– you pick the abs

SEAL Crusher Part 5 (Time)

4 sets of 15 reps (goal = unbroken)

buy-in: 500m row or run

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

– 100 abs

– 200m row or run

cash out:

– 500m row or run
– you pick the weight

– you pick the abs

SEAL Crusher Part 6 (Time)

4 sets of 15 reps (goal=unbroken)

buy-in 500m ski or run

– Bulgarian split lunges (both legs)

– calf raises (straight, toes out, toes in)

– rear lunges

– strict press (alternate in front of and behind neck)

– front/side delt raises

– rear delt raises

– 100 abs

– 200m ski or run

cash out:

– 500m ski or run
– you pick the weight

– you pick the abs