CrossFit Evergreen – CrossFit
Shooter (Weight)
“Shooter”
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: MRx= 20 V-ups, Rx= 15 GHD Sit-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells: MRx 35/25, Rx 50/35
Objectives / Stimulus / RPE / Workout Strategy
Stimulus: Strength and Stability EMOM
RPE: 6/10
Primary Objective: Bench Press @ % for the day
Secondary Objective: Complete each movement within the minute by the 45 second mark
This workout is meant to be a Strength Biased EMOM with the focus on the Bench Press and then added reps and volume for the core, shoulders, and hips. The DB Power Cleans and Front Rack Lunges should take the most time here and make things a challenge getting into the 15 GHD Sit-ups the next minute, but the rest of the components should allow for work to be done in about 30 seconds before transitioning to the next station.
Travel/Hotel/Limited Equipment (No Measure)
20:00 EMOM
min 1: 10-12 Dual Dumbbell Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 V-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Dumbbells @ 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3-4 Sets, For Quality
10/10 Side Plank Rotations
20 Banded Tricep Extensions
:30/:30 second Banded Paloff Press Hold
Recovery (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold