CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
:30/:30 Samson Stretch
:30 Alternating Scorpion Stretch
:30 Alternating Active Pigeon Stretch
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2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
10 Goblet Cossack Squat
Dumbbell Bench Press (Weight)
Every 2:30 x 5 Sets
12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat
8-10 Dumbbell Bench Press, For Load
You Really Got Me (Weight)
“You Really Got Me”
15:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 100ft (30m) Farmers Carry
minute 3: 20/15 Push-Ups
minute 4: 15 Toe to Bar
minute 5: Rest
Farmers Carry Load: KB’s at (70/53lb, 32/24kg) or DB’s at (70/50lb, 32/22.5kg)
Goals / Stimulus / Objectives
Stimulus: Midline Conditioning
RPE: 7/10
Primary Objective: Complete each movement in 45 seconds or less
Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less
This EMOM is centered around moving with purpose, developing better muscular endurance and tackling some midline work. The true emphasis of the day is actually on the strength superset and we should be tackling this EMOM as an accessory conditioning piece that allows for added reps, core conditioning, and quality work on a Thursday leading into a higher capacity workout on Friday.
Travel/Hotel/Limited Equipment (No Measure)
15:00 EMOM
minute 1: Cardio Choice
minute 2: 100ft (30m) Farmers Carry
minute 3: 20/15 Push-Ups
minute 4: 10 Strict Knees to Chest
minute 5: Rest
Farmers Carry Load: KB’s at (70/53lb, 32/24kg) or DB’s at (70/50lb, 32/22.5kg)
Accessory Work (No Measure)
5 Sets
8/8 Banded Pallof Rotation
3x 3 Single Leg Hops + Box Jump , Per Side
Use a challenging height for the box jump complex.
Recovery (Checkmark)
PRVN Yoga Flow
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