CrossFit Evergreen – CrossFit
Siege of Troy (Time)
“Siege of Troy”
For Time:
5 Sets
16 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
8 Strict Handstand Push-Ups (MRx= 6 Strict Handstand Push-Ups to 1 Abmat)
-rest 1:00 b/t sets-
Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg
*You must switch arms @ 25ft (7.5m)
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 22:00-27:00
Time Cap: 30:00
Primary Objective: Complete each set in as close to 4:00 as possible
Secondary Objective: Complete each working movement between the runs unbroken
Stimulus: Upper Body Muscular Endurance / Interference
RPE: 8/10
Notes: We will have each set start with American Kettlebell Swings and move into into a fast 200m run before coming back around and getting right into a 50ft (15m) Overhead Walking Lunge with the goal of remaining unbroken throughout, while switching arms at the 25ft (7.5m) mark. We will then run out the door with tired legs before coming back around and tackling a quick set of 8 Strict Handstand Push-Ups. After we complete each round we will take a quick 1:00 reset before tackling the next interval.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
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
Accessory Work (No Measure)
For Quality
4 Sets
30 second Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
8/8 Side Plank Banded Row