CrossFit – Thu, May 1

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio

10 Down Dog to Up Dogs with 1sec Pause at Each Position

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (4-6 min)

2 Sets:

15 Banded Good Mornings

5 Piked Push-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

5 Barbell Sumo Deadlifts

5 Barbell Upright Rows

5 Sumo Deadlift High Pulls

Specific Prep (No Measure)

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

With an Empty Bar, focusing on positions

8 Barbell Deadlifts (Traditional Stance and Grip)

8 Bar Strict Press

– Add Loads –

5 Barbell Deadlifts (Focus on Set-Up from the floor)

5 Barbell Strict Press with light loads

– Build to working percentages over 3-5 min –

Deadlift (10:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Shoulder Press

Deadlift @ 65-70% Across
Strict Press: 65-70% Across)

Coaching Notes, Strategy, and Goals

Modifications:

We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.

We can modify the Shoulder Press to Dual Dumbbell Shoulder Press or a Landmine Press if needed.

Shoulder Press (Score your weight for the above EMOM here.)

So Much Fun, It Should Be Illegal (AMRAP – Rounds and Reps)

“So Much Fun, It Should Be Illegal!”

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Sumo Deadlift High Pull

Barbell: MRx 75/55lb, 34/25kg, Rx 95/65lb, 43/30kg

Coaching Notes, Strategy, and Goals

Goal: 6+ rounds

Primary Objective : Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout

Secondary Objective: Unbroken Movements

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

Key focus areas:

Tight core position on the Wall Facing Handstand Push-Up

Body position and timing in the Sumo Deadlift High Pull

Keeping a good pace between movements to maintain steady throughout the workout.

Strategy and Movement Breakdown:

This 8:00 AMRAP workout challenges your upper body strength, core stability, and cardiovascular endurance. To maximize your performance, prioritize good form and efficient transitions while maintaining a consistent pace throughout the workout. Aim for a balance between speed and technique, ensuring that you can sustain intensity for the full duration. Stay focused, and push through to achieve your best result.
4 Wall Facing Handstand Push-Ups

Wall Walk up to a Wall facing position with your hands at 10in from the wall for an Rx position for this movement, keeping a tight core and great body alignment.

Engage your core and maintain a straight line from your shoulders to your feet. Press hard and finish with a fully locked out position having your head come through your shoulders to create a strong line of action.

Scaling: If needed, substitute with box pike push-ups or dual dumbbell tall kneeling strict press.

8 Sumo Deadlift High Pulls

Start with a wide stance, feet slightly turned out, and grip the barbell with both hands.

Engage your core, hinge at the hips, and pull the barbell to between your sternum and chin, keeping your elbows high and above wrists.

Focus on using your legs and hips to drive the barbell up and your arms to just carry the momentum and finish the lift.

Scaling: If necessary, reduce the weight of the barbell or perform kettlebell high pulls for a similar movement pattern.

Travel/Hotel/Limited Equipment (No Measure)

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Dual Dumbbell Sumo Deadlift High Pull

Dumbbells: 2 x 35/25lb, 15/12kg

Accessory Work (No Measure)

3 Sets: For Quality

10-15 Barbell Hip Thrust

:15-:20 Barbell Hip Thrust Hold

100ft (30m) Sandbag Bear Hug Carry, For Load

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch