CrossFit Evergreen – CrossFit

Bison’s Blast (Time)

“Bison’s Blast”

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24 Double Unders

*Female Row Calories 27/18/9

Wallball: MRx 14/10, Rx 20/14

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Row Paces

Secondary Objective: Big Wall Ball Sets

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 15:00 x 2 Sets

400-300-200m Run

24-18-12 Dumbbell Thrusters

72-48-24 Double Unders

Dumbbells 30/20lb, 14/9kg

Recovery (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Accessory Work (No Measure)

For Quality:

12:00 EMOM

Minute 1 – 30 second Goblet Loaded Wall Sit

Minute 2 – 6/6 Kettlebell on Foot Leg Extension s Smooth Tempo, Moderate Load

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.