CrossFit Evergreen – CrossFit
Back Squat (Back Squat
Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%)
Extra Instructions
% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.
I’ll Be Back (AMRAP – Reps)
“I’ll Be Back!”
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Pull-Ups (Rx+= Chest to Bars)
8 Front Rack Reverse Lunge
Barbell: MRx 95/65, Rx 135/95
Barbell suggested loading @ 40% of Front Squat
Objectives / Stimulus / RPE / Workout Strategy
Goal: 150/120 Calories
Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets
Secondary Objective: Get to the rower with more than 1:00 remaining
Stimulus: Quad + Lat Stamina
RPE: 9/10
Notes: This workout will start on the Chest to Bar with the focus on a quick set before moving to the barbell for our Front Rack Reverse Lunges. The goal here is to keep the chest to bar to 2 sets or less and the Front Rack Reverse Lunges unbroken before making our way back to the Rower. We are looking for consistent pacing and movements across with the goal of completing 15/12 calories on the Rower to finish each 2:00 segment.
Travel/Hotel/Limited Equipment (No Measure)
10:00 AMRAP
Shuttle Runs for Distance
On the 2:00, Starting @ 0:00
8 Strict Pull-Ups
10 Dual Dumbbell Reverse Lunge
Load: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality
4 Sets
8-10 Feet Elevated Ring Rows
8-10 Deficit Parallette Push-Ups
8/8 Half Kneeling KB Chop and Lift
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