CrossFit Evergreen – CrossFit
Bench Press (Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%)
% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock.
King of Pride Rock (AMRAP – Reps)
2-2-2-3 Intervals
20/16 Calorie Row
-Max Devils Press
– Rest 1:00 b/t sets –
Continue until 40 Reps
Dumbbells: MRx 35/25lb, Rx 50/35lbs
Goal: 10:00-12:00
Score: Running Time
Primary Objective: Threshold Row Efforts
Secondary Objective: Dig In on Devils Press
Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.
Travel/Hotel/Limited Equipment (No Measure)
Travel / Hotel / Limited Equipment
Sub any machine or run for Row. Use 1:00 as the target
Recovery (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Accessory Work (No Measure)
3-4 Sets, For Quality
10 Glute Bridge Dumbbell Pull-Overs
10/10 Single Arm Dumbbell Tricep Kick Backs