CrossFit – Fri, Dec 20
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
–
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)
Blooper (AMRAP – Reps)
“Blooper”
For Reps:
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders
*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
Dumbbells: MRx 2×35/25, Rx 2×50/35
*You may hold the dumbbells on the shoulders however you see fit today.
Goals / Stimulus / Objectives
Goal: 2.5-4 Rounds
Score: Rounds & Reps
Stimulus: Interference / Muscular Endurance
RPE: 8/10
Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks
Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.
Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
5 Sets,
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
:45 second Weighted Plank Hold
:20 second GHD Supine Hold
Recovery (Checkmark)
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
CrossFit – Fri, Dec 20
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
–
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)
Blooper (AMRAP – Reps)
“Blooper”
For Reps:
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders
*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
Dumbbells: MRx 2×35/25, Rx 2×50/35
*You may hold the dumbbells on the shoulders however you see fit today.
Goals / Stimulus / Objectives
Goal: 2.5-4 Rounds
Score: Rounds & Reps
Stimulus: Interference / Muscular Endurance
RPE: 8/10
Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks
Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.
Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
5 Sets,
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
:45 second Weighted Plank Hold
:20 second GHD Supine Hold
Recovery (Checkmark)
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
CrossFit – Fri, Dec 20
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
–
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)
Blooper (AMRAP – Reps)
“Blooper”
For Reps:
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders
*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
Dumbbells: MRx 2×35/25, Rx 2×50/35
*You may hold the dumbbells on the shoulders however you see fit today.
Goals / Stimulus / Objectives
Goal: 2.5-4 Rounds
Score: Rounds & Reps
Stimulus: Interference / Muscular Endurance
RPE: 8/10
Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks
Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.
Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
5 Sets,
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
:45 second Weighted Plank Hold
:20 second GHD Supine Hold
Recovery (Checkmark)
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
CrossFit – Fri, Dec 20
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
–
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)
Blooper (AMRAP – Reps)
“Blooper”
For Reps:
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders
*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
Dumbbells: MRx 2×35/25, Rx 2×50/35
*You may hold the dumbbells on the shoulders however you see fit today.
Goals / Stimulus / Objectives
Goal: 2.5-4 Rounds
Score: Rounds & Reps
Stimulus: Interference / Muscular Endurance
RPE: 8/10
Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks
Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.
Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
5 Sets,
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
:45 second Weighted Plank Hold
:20 second GHD Supine Hold
Recovery (Checkmark)
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
CrossFit – Fri, Dec 20
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
–
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)
Blooper (AMRAP – Reps)
“Blooper”
For Reps:
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders
*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
Dumbbells: MRx 2×35/25, Rx 2×50/35
*You may hold the dumbbells on the shoulders however you see fit today.
Goals / Stimulus / Objectives
Goal: 2.5-4 Rounds
Score: Rounds & Reps
Stimulus: Interference / Muscular Endurance
RPE: 8/10
Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks
Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.
Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
5 Sets,
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
:45 second Weighted Plank Hold
:20 second GHD Supine Hold
Recovery (Checkmark)
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
CrossFit – Fri, Dec 20
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
–
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)
Blooper (AMRAP – Reps)
“Blooper”
For Reps:
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders
*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
Dumbbells: MRx 2×35/25, Rx 2×50/35
*You may hold the dumbbells on the shoulders however you see fit today.
Goals / Stimulus / Objectives
Goal: 2.5-4 Rounds
Score: Rounds & Reps
Stimulus: Interference / Muscular Endurance
RPE: 8/10
Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks
Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.
Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
5 Sets,
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
:45 second Weighted Plank Hold
:20 second GHD Supine Hold
Recovery (Checkmark)
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
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