CrossFit – Thu, Feb 6

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General (6-8 minutes)

2:00 Cardio Choice

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2 Sets:

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

10 Hollow Rocks

5/5 Kettlebell Windmills

1 Partial Wall Walk

2 Pike Push-Ups

Warm-Up (No Measure)

To be completed at the instruction of the coach
Strength Primer and Get to Working Loads (8-10 minutes)

2 Sets: For Quality

10 Supine Banded Pull-Aparts

8/8 Single Leg Glute Hip Thrust Off Bench

6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads

Bench Press (Bench Press
Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)

Extra Instructions:

We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.

Cosmo (Weight)

“Cosmo”

15:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2 Handstand Push-Ups)

minute 2: 12 Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Goals / Stimulus / Objectives

Primary Objective : Complete each working set under control within the minute.

Secondary Objective: Consistent movements and positions throughout the workout.

Stimulus: Functional Strength and Stability

RPE: 6/10

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4 Sets: For Quality

10-12 Standing Rotational Slam Balls

4-6 Ring Dip @ 32×3 Tempo

8-10 Ring V-Outs

Rest as needed b/t sets and exercises

The tempo for the Ring Dip = 3 count lower, 2 count pause, explosive press, 3 count at support

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose