CrossFit Evergreen – CrossFit
Back Squat (For Load:
Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds
4-6 Speed Goblet Squats
*Rest 2-3:00 b/t sets
)
This format dictates that we will be choosing a load in the 75-80% range and then performing 5 Back Squats, resting 15-30 seconds before performing 4-6 Goblet Squats at a more rapid ascent. The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat.
Smoked (AMRAP – Rounds and Reps)
“Smoked”
14:00 AMRAP
7/7 Single Kettlebell Front Rack Reverse Lunge
14 Toes to Bar
28 Double Unders
Kettlebell Load: MRx 35/25 lb, Rx 53/35lb
Goal: 4-6 Rounds
Score: Rounds & Reps
Primary Objective: Complete most total rounds
Secondary Objective: Toes to Bar in 3 Sets or Less on Each Round
This workout is a nice little mix of work for the midline here with the Single Arm KB Front Rack Reverse Lunge, Toe to Bar and Double Unders here in a good cyclical AMRAP that should allow athletes to stay moving and pace this one out. For the Front Rack Reverse Lunge, we are looking for a contralateral position and completing all 7 reps on one side before all 7 reps on the other side. Keep moving consistently throughout the 14:00 AMRAP here with the goal of maintaining under 3:00 / set.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed , Can Sub Dumbbell
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Accessory Work (No Measure)
For Quality:
10:00 EMOM
Minute 1 – 6/6 Single Leg Crossbody Romanian Deadlift
Minute 2 – 12 Tall Kneeling Straight Arm Banded Lat Pull-Downs