CrossFit Evergreen – CrossFit

Back Squat (Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
3 Seated Box Jumps to High Box)

Put the Box Jump height in the comments.

Extra Instructions / Points of Performance

We will hit the 3 Back Squats @ 80% then rest enough time to hit the 3 Box Jumps well. These will be done from a seated position on a bench or box that allows for a 90 degree angle at the hips and knees. The goal here is to increase weight and the height of the box on each set.

% Based on 1RM Back Squat

Kano (Time)

“Kano”

For Time:

4 Rounds for Time

12 Wall Balls

15 Burpee Box Jump Overs

12 Wall Balls

60 Double Unders

Wall Ball: MRx 14/10, Rx 20/14

Box: MRx 20/16, Rx 24/20

Goals / Objectives / Notes

Goal Time: 11:00-15:00

Time Cap: 15:00 minutes

RPE: 8/10

Primary Objective: complete each round as close to 3:00 as possible

Secondary Objective: Maintain Unbroken Wall Balls and Double Unders

We have a nice little leg stamina triplet here with the mix of Wall Balls, Burpee Box Jump Overs and Double Unders. The mix will create a good amount of interference and quad fatigue as we move through it. Focus on staying smooth and keeping the intensity even throughout. The goal here is that from round 1-4, we are even splitting this workout and finishing strong.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

4 Rounds for Time

18 Air Squats

12 Burpee Bench Jump Overs

18 Air Squats

60 Double Unders

Accessory Work (No Measure)

Part A)

Back Rack Lunge (Forward Step)

For Load:

3 x 14 @ 45-50% of 1RM Back Squat

Part B)

3 Sets, For Quality

10-12 Ring Hamstring Curls

:15/:15 seconds Single Leg Sorenson Hold

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