CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2 Sets, For Quality
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
:30 second Dead-Bugs
:30 second Bird-Dogs
15 Banded Pull Aparts
12 Banded Face Pulls
:20/:20 second Banded Front Rack Stretch
Bench Press (Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift
Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the r)
Deadlift (This is to use to score your deadlift weight for the strength work above.)
Shadowlands (AMRAP – Reps)
“Shadowlands”
For Reps:
8:00 AMRAP
3-6-9-12…
Burpee Pull-Ups
Shoulder to Overhead
Barbell: MRx 95/65, Rx 135/95
For scoring purposes:
Finishing 15 – 90 Reps
Finishing 18 – 126 Reps
Finishing 21 – 168 Reps
Finishing 24 – 216 Reps
Goals / Stimulus / Objectives
Goal: 100-140 Reps
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups
Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps
This workout is meant to be more of a grind style workout and allow athletes to focus on the style that they attack Burpee Pull-Ups. Practice where your feet are, how you jump into the pull-up and consistent pace between reps. For the Shoulder to Overhead, we will be looking to tackle these as Push Jerks primarily with the focus on being able to go unbroken through the round of 12.
Travel/Hotel/Limited Equipment (No Measure)
Sub Dumbbell Push Press at challenging load
Accessory Work (No Measure)
Part A:
5 Sets
:30 Dead Hang
6 Dual Dumbbell Staggered Stance RDL, Right
:30 Dead Hang
6 Dual Dumbbell Staggered Stance RDL, Left
-then-
Part B:
5:00 Tabata (:20 On/:10 Off)
Station 1 – Dual Dumbbell Hammer Curls, Moderate
Station 2 – Dual Dumbbell Tricep Kickbacks , Moderate
For Part A, add load to the hangs today since they are on the shorter side. A medball between the legs is recommended. Maintain a 3 second negative on each RDL and use a moderate load.
Recovery (Checkmark)
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch