CrossFit Evergreen – CrossFit

Axis & Allies (Time)

“Axis & Allies”

For Time:

100 Dumbbell Bench Press

150 Toe to Bar

200 Wall Balls

*Every 5:00, Including 0:00, Perform 150 Double Unders

All Work is Split evenly between partners

Dumbbells: MRx 35/25’s, Rx 50/35’s

Wall Ball: 20/14

*While one partner is working, one partner is holding a sandbag in bear hug position

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 25:00-30:00 minutes

Time Cap: 35:00

Primary Objective: Complete each set of Double Unders in as close to 2:00 as possible

Secondary Objective: Complete most of the Dumbbell Bench by the first 5:00 segment

Stimulus: Upper Body Density / Shoulder Stamina

RPE: 7/10

Notes: This workout will start with the 150 Double Unders. We are looking for them to be done as each partner finishes their 50 reps. Ideally 50 Double Unders should be completed in around 30 seconds or so, but we are giving it 40 seconds for each partner to hit these to have them completed by the 2:00 mark, which will give us 3:00 minutes to complete the Dumbbell Bench. Ideally we are looking to complete as much of the Bench Press as possible by the first 5:00 minute segment. We will then go back and hit the next set of Double Unders before circling back around to complete the rest of the Bench and get into the Toe to Bar. Here we want to see consistent sets and probably rotate in sets of 5 at a time. This will allow us to complete between 20-25 minutes and complete the Toe to Bar by the 20 minute mark on the clock before finally switching over to working on Wall Balls for the remainder of the time. Here we want to up the pace and look to get 30 reps a minute done to complete the workout in under 30 minutes. This will be a big challenge and fun team chipper to work to complete in the given time frame.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

50 Dumbbell Thrusters

75 Dumbbell Bench Press

100 V-Ups

*Every 3:00, Including 0:00, Perform 50 Double Unders

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

:30 Alternating Single Leg Raises (Hanging)

:30/:30 Banded Single Leg Hip Thrusts for Speed

-rest :30 b/t sets-

For the alternating single leg raise, bring the foot as high as you can while maintaining a straight leg. Keep hollow positions in the hang (don’t relax and let the feet drift behind you).

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)