CrossFit Evergreen – CrossFit
Bison’s Blast (2 Rounds for 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.