CrossFit – Wed, Oct 2

CrossFit Evergreen – CrossFit

Blessed In The Morning, Cursed In The Afternoon (Time)

“Blessed In The Morning, Cursed in the Afternoon”

Every 2:00 x 4 Sets

10/7 Calorie Echo Bike

7 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets

36 Double Unders

9 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets

10/8 Calorie Ski Erg

8 Box Jump Overs

Box: 24/20”

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Primary Objective: Maintaining Paces across all intervals

Secondary Objective: Increasing pace on each set of couplets.

Stimulus: V02 Max / Lactic Endurance Intervals

RPE: 8/10

Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.

Travel/Hotel/Limited Equipment (No Measure)

Every 2:00 x 4 Sets

6 Shuttle Runs

9 Line Facing Burpees

Every 2:00 x 4 Sets

15 V-Ups

9 Bench Jump Overs

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Accessory Work (No Measure)

For Quality:

5 Sets

:45 Ring Plank

10/10 Single Leg Barbell Hip Thrust

Pick a load for the barbell hip thrust that allows you to maintain a good tempo and a brief pause at the top of each rep.