CrossFit – Thu, May 15

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility

1:00-2:00 Cardio Choice

:30/:30 Samson Stretch

:20/:20 Banded Front Rack Stretch

:30 Alternating Active Pigeon Stretch

General Prep

2 Sets, For Quality

:30 second Echo Bike

12-16 Alternating V-Ups

10 Goblet Cossack Squat

:15 Passive Hang + :15 Active Hang

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Loading

Front Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 65%

Front Squat (Front Squat
Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

Coaching Notes, Strategy, and Goals

Modifications:

We can move to a Front Rack Split Squat or Back Squat depending on the athlete’s limitations.

Possibly move to Goblet Squats or Dual Dumbbell Front Squats as another alternative to the traditional Front Squat for the Day.

All of the Lights (AMRAP – Reps)

“All of the Lights”

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 15 Toes to Bar

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: MRx 2 x 35/18lb, 16/8kg, Rx 2 x 53/35lb, 24/16kg

Coaching Notes, Strategy, and Goals

Goal: 15/11+ Calories / Set

Stimulus : Midline and Quad Stamina

RPE : 8/10

Primary Objective: Complete the Lunges and Toes to Bar within the minute

Secondary Objective : Push the calories on the bike and look to increase on each set.
Workout Strategy and Breakdown:

Let’s just say the legs and midline are going to feel this one. We are starting off this cycle with some lighter work on toes to bar with total volume here only being in that 45 rep range, however the combination of the Dual Kettlebell Front Rack Lunge and Bike sandwiching the Toes to Bar will pack a punch and make each set more difficult. Look to stay controlled and remain tight with an upright torso on the Dual Kettlebell Front Rack Lunge. For the Toes to Bar, pick a modification that we can at least maintain 5 quick sets of 3 reps, or 3 quick sets of 5 reps. For our higher level athletes, we will be looking to keep and maintain unbroken sets.

Modifications:

Dual Kettlebell Front Rack Reverse Lunge: Reduce the Load or move to a Goblet Lunge to reduce complexity.

Toes to Bar: Adjust to Toes to Target, Alternating Toes to Bar, Kipping Knees to Chest, Kipping Knee Raises, or adjust to a form of V-Up, Alternating V-Up, or abmat sit-up if hanging is the issue. We could even move to GHD Sit-Ups if it’s just a shoulder issue in order to maintain the intensity here.

Echo Bike: Can sub any machine here, but ideally sticking with a Bike Erg or Assault Bike as primary scaling.

Travel/Hotel/Limited Equipment (No Measure)

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 10 Strict Toe to Bar

minute 3: 1:00 Hard on Machine

minute 4: Rest

Kettlebells: 2 x 53/35lb, 24/16kg

Accessory Work (No Measure)

Dan Lincoln’s Special 83rd Birthday Challenge

Happy 83rd Birthday Dan! We Love You!

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon