CrossFit Evergreen – CrossFit
Push Press (Push Press
Every 2:00 x 5 Sets
7 Reps @ 70%
% Based on 1RM Push Press.)
Extra Instructions
If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets.
Record Working Weight
Loki (Time)
“Loki”
3 Rounds for Time
30/20 Push-Ups
25 American Kettlebell Swings
Load: MRx 44/26kg, 20/12kg, Rx 53/35lb, 24/16kg
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 4:00-7:00
Time Cap: 10:00
Primary Objective: Complete the American Kettlebell Swings in 2 sets or less
Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible
Stimulus: Upper Body Density / Stamina
RPE: 9/10
Notes: This workout is meant to be done fast and in a way that challenges how quickly you can get into the next set. Many of you will be challenged to pick up that kettlebell in rounds 2 and 3 as the arms begin to really burn here. That last set of push-ups should be a challenge to keep big sets, but that is exactly the goal. Who can do this unbroken with little to know rest between sets? If you can, we are increasing the challenge and going to a deficit push-up and a heavier kettlebell!
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
5 Sets
15 Banded Tricep Extensions
10 Chest Supported Dumbbell Rows , Moderate
5/5 Stagger Stance Kettlebell RDL , Moderate
Perform the RDLs with a 2s negative each rep.
Recovery (Checkmark)
1:00 Childs 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