CrossFit Evergreen – CrossFit
Goro (Weight)
“Goro”
20:00 EMOM
minute 1: 10-8-6-4-2 Bench Press
minute 2: Rx+ 15 GHD Sit-Ups, Rx 20 Weighted Abmat Sit-ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
Med Ball: 20/14lb
Kettlebell Load: 70/53lb
Goal / Objectives / Notes
Score: 2 Rep Bench Press Weight
Primary Objective: Bench Press / Complete the reps at each prescribed percentage
Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds
Stimulus: Absolute Strength + Midline Conditioning
RPE: 7-8/10
Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.
Travel/Hotel/Limited Equipment (No Measure)
20:00 AMRAP
minute 1: 8-12 Dumbbell Bench Press
minute 2: 20 Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Farmers Carry: Choice
Accessory Work (No Measure)
3 Sets, For Quality
10-12 Glute Bridge Dumbbell Pull-Overs
15-20 Banded Tricep Extensions
45 second Weighted Plank Hold
Recovery (Checkmark)
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations