CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2 Sets: For Quality
1:00 Cardio Choice
8 Barbell Bradford Press with Lockout
10 Alternating Box Step-Ups
10 Hollow Rocks
10 V-Ups
10 second Hollow Hold
Feel The Fire (Weight)
“Feel The Fire”
40:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 10 Strict Press + 10 second Barbell Overhead Hold
minute 3: 12 Single Dumbbell Step-Overs
minute 4: 20 AbMat Sit-Ups (Rx+= 12 GHD)
minute 5: Rest
Barbell Load: 75/55
Dumbbell Load: MRx 35/25, Rx 50/35
Box Height: 24/20”
Goals / Stimulus / Objectives
Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.
Secondary Objective: Achieve 10-15 seconds of rest during each working station
Stimulus : Muscular Endurance and Aerobic Capacity
RPE : ~6/10
Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.
Travel/Hotel/Limited Equipment (No Measure)
40:00 EMOM
minute 1: 50 second Cardio Choice
minute 2: 10 Dual Dumbbell Strict Press + 10 second Dual Dumbbell Overhead Hold
minute 3: 12 Single Dumbbell Bench Step-Overs
minute 4: 20 V-Ups
minute 5: Rest
Barbell Load: 75/55lb, 34/25kg
Dumbbell Load: 50/35lb, 22.5/15kg
Bench
Accessory Work (No Measure)
5 Sets: For Quality
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
:30 second Medball Squeeze Glute Bridge Hold
Recovery (Checkmark)
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)