CrossFit Evergreen – CrossFit
Scorpion Vs. Sub-Zero (AMRAP – Rounds and Reps)
“Scorpion Vs. Sub-Zero”
For Rounds + Reps
Complete With a Partner Alternating Full Rounds
26:00 AMRAP
2000m Row Buy-In
—
Directly Into..
—
2-4-6-8-10..Alternating Single Arm Devils Press
6 Shuttle Runs
*Down & Back 25ft/7.5m = 1 Rep
Dumbbells: MRx 35/25, Rx 50/35
Objectives / Stimulus / RPE / Workout Strategy
Goal: Get into the Round of 12 + 12 Devils Press and Shuttle Runs
Stimulus: Muscular Endurance and Aerobic Stamina
RPE: 8/10
Primary Objective: Complete each set of shuttle runs in under 1:00
Secondary Objective: Complete the 2000m row by 8:00/8:30 respectively
This workout will begin with the athletes rowing to 2000m. Athletes can switch in and out as often as they like until they complete the 2000m. Once athletes finish the 2000m, athletes will then begin on alternating rounds of an ascending ladder of Alternating Single Arm Devils Press and 6 Shuttle Runs. The rest gets longer, but so does the work here as athletes try to maintain a pace. The goal should be to keep a pace of about 8-10 alternating single arm devils press a minute.
Travel/Hotel/Limited Equipment (No Measure)
For Rounds + Reps
13:00 AMRAP
2-4-6-8-10..Alternating Single Arm Devils Press
6 Shuttle Runs
*Down & Back 25ft/7.5m = 1 Rep
Dumbbells: 50/35lbs (22.5/15kg)
Accessory Work (No Measure)
4 Sets
15 GHD Weighted Hip Extension
:30-45 second Sorenson Hold
– Max Weighted Wall Sit @ 53/35lb, 24/16kg Goblet Loaded
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d