CrossFit – Fri, Feb 7

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat (4 minutes)

400m Run

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets:

200m Run

10 Air Squats

10 Down Dog Toe Touch

:20/:20 second Single Leg Glute Bridge Hold

20 Glute Bridges

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (6-8 minutes)

With an Empty Barbell

6 Overhead Squats

6 Front Squats

6 Back Squats

Then Start the Clock for the 5RM Back Squat

Back Squat (Back Squat

Take 12:00 minutes to Establish a Heavy 5 Rep for the Day)

Extra Instructions:

The goal is to build to around 8 RPE , so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.

Dark n’ Stormy (Time)

“Dark ‘n Stormy”

For Time:

400m Run

(Weather Subs: 500/425M Row, 450/390M Ski, 1.1/1K Bike)

20 Overhead Squats

400m Run

25 Front Squats

400m Run

30 Back Squats

Barbell: MRx 75/55lb, Rx 115/75lb

Goals / Stimulus / Objectives

Goal: 11:00 – 15:00

Time Cap: 15:00

RPE: 9/10

Stimulus: Squat Stamina and Running Capacity

Primary Objective: Go Big On Squats

Secondary Objective : Consistent Run Paces

Travel/Hotel/Limited Equipment (No Measure)

For Time:

400m Run

20 Single Arm Overhead Squats

400m Run

25 Dual Dumbbell Front Squats

400m Run

30 Goblet Squats

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

10-12 Reverse Nordic Curls

100ft (30m) Reverse Sled Drag

Recovery (Checkmark)

PRVN Mobility #10

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