CrossFit Evergreen – CrossFit
Shoulder Press (Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press)
Extra Instructions / Points of Performance
Starting @ 70% of Strict Press
This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press
Shadows and Whispers (Time)
12:00 EMOM
minute 1: 20/15 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: -Max Zercher Hold
minute 4: Rest
Loads: Choice on Kettlebell and Barbell
Goal: Stay holding the Zercher Hold the Entire Minute
Score: Seconds Per Station on the Zercher Hold
RPE: 6/10
Primary Objective: Turkish Get-Up Load
Secondary Objective: Zercher Load, must be 30 seconds +
The focus here is on challenging the loads for the Turkish Get-Ups and Zercher Hold. We are creating some added volume for the shoulders with the Push-Ups and interference, but the overall goal is the load and time under tension with the Turkish Get-Up and Zercher Hold.
Travel/Hotel/Limited Equipment (No Measure)
12:00 EMOM
minute 1: 20/15 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: -Weighted Wall Sit
minute 4: Rest
Loads: Choice on Loads
Recovery (Checkmark)
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Accessory Work (No Measure)
For Quality:
5 Sets
:15 Parallette L-Sit
5/5 Single Leg Hip Thrusts , Heavy Load
-rest :30 b/t sets-
Place a dumbbell or sandbag on your lap for the hip thrusts. The L-Sit must be unbroken, you may bend the legs halfway if needed (or in your later sets).