CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets:

1:00 Cardio Choice

15 Banded Good Mornings

10 Cossack Squats

5 Inchworm Push-Ups

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

8-10 Barbell Romanian Deadlifts

8-10 Bench Press

6-8 Wall Balls

– Add Loads to Barbell –

5 Deadlifts

5 Bench Press

6-8 Wall Balls

—

Get to working loads on the Deadlift and Bench Press for the day

Loser? I Don’t Think So (AMRAP – Reps)

“Loser? I Don’t Think So!”

20:00 EMOM, In Teams of 2 for Max Reps

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: MRx 155/105, Rx 225/155lb, 102/70kg

Bench Press: MRx 95/65, Rx 135/85lb, 61/38kg

Wall Balls: 20/14lb, 9/6kg, 10/9ft

Athletes will start on a delay and both will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of both partners.
Coaching Notes, Strategy, and Goals

Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set

Stimulus: EMOM Style Muscular Density Workout

RPE: 8/10 * Keep this more to an 8/10 as this one could easily escalate to a 10/10 if you really push the reps and intensity here. We are looking for more controlled intensity rather than all out here.

Primary Objective: Maintain consistent rep numbers across all sets today.

Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round