CrossFit – Wed, Jul 9

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets: For Quality

10 Cat Cows

10/10 Bird Dogs

10/10 Quadruped Thoracic Rotations

6 Inchworm Push-Ups

10 Plate Ground to Overhead

10 Overhead Plate Press + 10 sec Overhead Hold

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

– Empty Barbell

5 Barbell Strict Press + 8 Barbell Push Press

5 Tempo Push-Ups 21×1 *focus on explosive fast press

– Light Barbell

3 Strict Press + 5 Push Press

5 Elevated Plyo Push-Ups (Off Box or Bench)

–

Final Loading

Move to Working Loads and to working plyo push-up variation for the day

Shoulder Press (Every 3:00 x 5 Sets
3 Shoulder Press + 5 Push Press
+
3-5 Plyometric Push-Ups

Perform at 75%+ of Shoulder Press)

Focus: The focus on the Shoulder Press + Push Press is to combine the strict strength work with dynamic pressing strength in a tight strong complex.

Cue: Vertical press, keep the bar close, and finish over midline with a tight locked out position.

Modifications:

Dumbbell Strict Press + Dumbbell Push Press

Elevated Traditional Push-Ups or Kneeling Plyometric Push-Ups

Push Press (Scoring for the piece above.)

Fourth Quarter (Weight)

“Fourth Quarter”

15:00 EMOM

minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press

minute 2: 16 Dumbbell Renegade Row

minute 3: 100ft (30m) Overhead Plate Carry

minute 4: 15-20 GHD Sit-Ups (MRx = 15-20 V-Ups)

minute 5: Rest

Dumbbells: MRx 30/20lb, 14/9kg, Rx50/35lb, 22.5/15kg

Kettlebells: MRx 35/26lb, 16/12kg, Rx 53/35lb, 24/16kg

Plate: 45/25lb, 20/10kg

Stimulus and Objectives:

Goal: Complete each working minute with control and intention

Stimulus: Midline Stability + Upper Body Interference

RPE: 6/10

Primary Objective: Maintain strong, consistent bracing and control through each midline-driven movement

Secondary Objective: Sustain posture and shoulder position under dynamic load
Workout Strategy:

This EMOM rotates through four intentionally midline-demanding movements with different contraction types: floor pressing for controlled horizontal pushing, renegade rows for anti-rotation and bracing, overhead carries for posture and load stability, and GHD sit-ups for dynamic trunk flexion.

Each movement should be performed with tempo and precision. On the floor press, stay in a hollow body hold and keep the lumbar flat against the ground, while maintaining a tight position of shoulders and feet off the ground… Select a KB load that challenges pressing without compromising form. Renegade rows should be deliberate with a wide stance and no torso twist. The overhead plate carry is about upright posture and external rotation, the shoulders should stay locked in. GHD sit-ups are to be done with rhythm, not speed.

Rest minute is built in for recovery and flow of the workout. Use it to reset and get ready for each round.

Travel/Hotel/Limited Equipment (No Measure)

minute 1: 8-10 Dumbbell Bench Press

minute 2: 16 Dumbbell Renegade Row

minute 3: :30 Dual Dumbbell Overhead Hold

minute 4: 15-20 V-Ups

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Kettlebells: 53/35lb, 24/16kg

Plate: 45/25lb, 20/10kg

Accessory Work (No Measure)

3 Sets: For Quality

10 Barbell Close Grip Bench Press to Eccentric Skull Crusher

12/12 Side Lying Dumbbell External Rotations

Recovery (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose