CrossFit Evergreen – CrossFit
Mantis (Time)
“Mantis”
3 Rounds for Time
500m Row
10 Power Snatch
400m Run
10 Power Cleans
Load: MRx 95/65lc, Rx 135/95lb
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain 16:00-20:00
Time Cap: 25:00
Stimulus: Barbell Conditioning / Lactate Threshold
RPE: 8/10
Primary Objective: Complete each working round in under 8:00 minutes
Secondary Objective: Consistency across all rounds
This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.
Travel/Hotel/Limited Equipment (No Measure)
3 Rounds for Time
400m Run
20 Alternating Dumbbell Snatch
400m Run
10 Dual Dumbbell Power Cleans
Load: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
10:00 EMOM
minute 1: 30 second Weighted Sorenson Hold
minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy
Recovery (Checkmark)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose