CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2 Sets
:30 second Bike
20 Plank Shoulder Taps
10 Alternating Hang Dumbbell Snatch, Light
:30 second Ski Erg
10 Alternating V-Ups + 10 second Hollow Hold
Mount Mumandad (Weight)
“Mount Mumandad”
40:00 EMOM
min 1: 13/10 Calorie Echo Bike
min 2: 3 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 13/10 Calorie Ski Erg
min 5: 16 V-Ups (Rx+= 16 GHD Sit-Ups)
Dumbbell: MRx 30/20, Rx 50/35
Goals / Stimulus / Objectives
Stimulus: Muscular Stamina / Volume Building
RPE: 7/10
Primary Objective: Complete each movement within the 45 sec mark for each minute
Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.
We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.
Travel/Hotel/Limited Equipment (No Measure)
40:00 EMOM
min 1: 6 Shuttle Runs
min 2: 3 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 12 Burpees
min 5: 16 V-Ups
Accessory Work (No Measure)
For Quality:
4 Sets
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Forearm Plank, Add Load if Able
-rest 1:00 b/t sets-
Ideally set the ring 2-3 inches off the ground.
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