CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
3 Sets, For Quality
:30 Row
10 Kettlebell Deadlifts
10 Deep Lunge Mountain Climbers
:30 Glute Bridge Hold
Runnin With the Devil (8 Rounds for time)
“Runnin’ With the Devil”
Each Set for Time, With Partner
Every 4:30 x 8 Sets
12 American Kettlebell Swings
9 Lateral Burpees over Rower
12/9 Calorie Row Sprint
Kettlebell: MRx 53/35, Rx 70/53
Each Partner will complete 1 full round within the 4:30 segment. Score is the time for both partners to complete the full round within each set.
Goals / Stimulus / Objectives
Goal: Complete each set in under 90 seconds
Cap: Each partner must complete each working set in under 2:00.
Stimulus: Sprint Conditioning
RPE: 9/10
Primary Objective: Combined Working time for partners to be under 4:00
Secondary Objective: Maintain Consistency Across
We are looking to hit this one hard and fast with the goal of completing each set in under 90 seconds. This will be full all out sprints with the goal of consistency and managing fatigue to keep that consistency.
Travel/Hotel/Limited Equipment (No Measure)
Every 4:30 x 8 Sets
12 American Kettlebell Swings
9 Lateral Burpees over Object
:30 second Treadmill Sprint
Kettlebell: Choice
Accessory Work (No Measure)
4 Sets, For Quality
20 V-Ups
Rest 30 seconds
1:00 Weighted Plank
Rest 30 seconds
Recovery (Checkmark)
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose