CrossFit Evergreen – CrossFit
Tai Lung (Time)
“Tai Lung”
16:00 EMOM
minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge
minute 2: 15 GHD Sit-Ups (Rx+) (MRx= 20 Abmat Sit-ups)
minute 3: 20 Wall Balls
minute 4: Rest
Kettlebells: MRx 35/26lb, Rx 53/35lb
Dumbbells MRx 35/25lb, Rx 50/35lb
Wall Ball: MRx 14/10, Rx 20/14lb
Objectives / Stimulus / RPE / Workout Strategy
Stimulus: Lower Body Muscular Endurance and Stamina
RPE: 7/10
Primary Objective: Complete each movement within 45 seconds on each working set
Secondary Objective: Keep overall RPE and effort to under 7/10 today.
The workout today is meant to be a flow and specific targeted leg endurance day with extra focus on hip flexors and midline control. We will start with the Dual KB or Dual DB Front Rack Walking Lunge before tackling GHD Sit-Ups and then Wall Balls. This should not be an overly challenging workout, but still provide a sweat and good movement to the day. Overall this style structure still promotes great fitness gains while allowing for greater recovery on a week dedicated to a little more of a deload.
Travel/Hotel/Limited Equipment (No Measure)
16:00 EMOM
minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge
minute 2: 20 V-Ups
minute 3: 30 Air Squats
minute 4: Rest
Kettlebells: 53/35lb, 24/16kg
Dumbbells 50/35lb, 22.5/15kg
Accessory Work (No Measure)
Accessories: In Class
For Quality:
5 Sets:
20-:30 Flutter Kicks
:30-:45 Superman Angels with Shoulder Rotations
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