CrossFit Evergreen – CrossFit

Deadlift (Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set)

Extra Instructions

% is Based on 1RM

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

500m Row (Time)

Max Effort 500m Row
Goal / Objectives / Notes

Goal Time Domain: AFAP

Time Cap: 3 minutes

Primary Objective: Complete as fast as possible

Secondary Objective: Keep the Pace after the 1:00 Mark

Stimulus: Sprint Conditioning

RPE: 10/10* TEST

Notes:

This 500m Row Test is a challenge and one that seems unassuming, but very good to test out and see where you are at. The goal here is to really challenge yourself to go at what you deem max capacity and fight to get to that next level of effort on the rower, fighting to go faster than you have before on the rower.

Travel/Hotel/Limited Equipment (No Measure)

400m Run Time Trial

Accessory Work (No Measure)

16:00 EMOM, For Quality

Minute 1 – 15 Weighted GHD Hip Extensions

Minute 2 – 6/6 Half Kneeling Perpendicular Medball Throw

Minute 3 – :40 GHD Russian Twist

Minute 4- Rest

Perform all movements at a moderate weight/height across.

Recovery (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold