CrossFit Evergreen – CrossFit
Back Squat (Every 3:00 x 4 Sets
3 Back Squat)
Extra Instructions:
Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.
Bad Fish (Time)
“Bad Fish”
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row
*Continue Until 75/60 Calories
MRx Kettelbell: 53/35lb
Dumbbell 50/35, Rx Kettelbell 70/53lb / Dumbbell 70/50
Wall Balls: 20/14
Goals / Objectives / Notes
Goal: 5 rounds / Finishing time of 13:00-14:00
Time Cap: 17:00
Primary Objective: Complete the Goblet Squats + Wall Balls in under 1:00 minutes
Secondary Objective: Complete 15/12 Calories on each set on the Rower
Stimulus: Leg Stamina / Anaerobic
RPE: 9/10
Notes: This is going to be a nice little challenge here of hitting a hard effort on the Squats, right into the Row and then finishing off the row at a hard charging pace to get as far as you can in each segment. We can start off on a minute or 90 second delay to allow for all athletes to hit this as is today, or turn this into an EMOM with minute 1: being the combined Squats & Wall Balls, and minute 2 being the Row, then minute 3 being the rest.
Travel/Hotel/Limited Equipment (No Measure)
5 Sets
8 Goblet Squats
12 Jumping Squats
200m Run
Rest 1:00 b/t sets
Load: Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)
Recovery (Checkmark)
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch