CrossFit Evergreen – CrossFit

Shoulder Press (31×1 Tempo Strict Press
Every 2:00 x 4 Sets
4 Reps @ 70%+)

Extra Instructions

% Based on 1RM Strict Press

Each rep will have a 3 second negative and 1 second pause on the shoulder and 1 second pause over head

Record Working Weight

Jenga (Weight)

“Jenga”

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 GHD Sit-Ups (Scale with 20 V-ups if needed)

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 53/35lb

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Complete Each Movement within each minute

Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets

Stimulus: Midline Stability and Muscular Stamina

RPE: 7/10

Notes: We are looking to challenge the loads on the Turkish Get-Up here today as the primary emphasis. We will then be tackling GHD Sit-Ups with the goal of going unbroken. If you have not been doing GHD Sit-ups regularly we will be looking to do these to a shorter range of motion that challenges you, but doesn’t overload the midline. We will then be moving into the Push-Ups with the goal of going unbroken throughout or at the least staying with a big unbroken set before finishing off with a pallof press to reinforce the shoulders and midline stability.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 Weighted Sit-Ups

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Choice on Loads

Accessory Work (No Measure)

Optional Accessories

3 Sets, For Quality

6-8 Incline Dumbbell Chest Fly

6-8 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Press Downs

8-10 Dual Dumbbell Lateral Raise

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose