CrossFit Evergreen – CrossFit
Sid, Lord of the Flame (Time)
“Sid, Lord of the Flame”
For Time:
8 Rounds
15 Alt. Dumbbell Snatch
3 Wall Walk/8 Strict Handstand Push Ups
-into-
1200m Run
*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.
Dumbbell: MRx 30/20, Rx 50/35
Goals / Objectives / Notes
Goal: 15:00-20:00
Time Cap: 22:00
Score: Time
RPE: 8/10
Primary Objective: Shoulder Fatigue Management
Secondary Objective: Run @ 5k Pace
This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!
To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
3 Sets
30 second Wall Supported Handstand Hold
8-10 Dual Dumbbell Cuban Rotations
12-15 Plated Seated Calf Raises
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 Childs Pose