CrossFit – Thu, Dec 19
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups
Bowser Castle (Weight)
“Bowser Castle”
40:00 EMOM
minute 1: 13/10 Calorie Echo Bike
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbell Bench Press
Dumbell Load: MRx 35/25, Rx 50/35
Goals / Stimulus / Objectives
Stimulus: Muscular Endurance / Volume
RPE: 7/10
Primary Objective: Complete each movement(s) in the minute.
Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM
Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.
Travel/Hotel/Limited Equipment (No Measure)
Sub Any Machine for 45 seconds for machines
Accessory Work (No Measure)
For Quality:
5 Sets
:30/:30 Single Leg Banded Pallof Hold
:15 Top of V-Up Hold
-rest as needed b/t sets-
Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.
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
CrossFit – Thu, Dec 19
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups
Bowser Castle (Weight)
“Bowser Castle”
40:00 EMOM
minute 1: 13/10 Calorie Echo Bike
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbell Bench Press
Dumbell Load: MRx 35/25, Rx 50/35
Goals / Stimulus / Objectives
Stimulus: Muscular Endurance / Volume
RPE: 7/10
Primary Objective: Complete each movement(s) in the minute.
Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM
Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.
Travel/Hotel/Limited Equipment (No Measure)
Sub Any Machine for 45 seconds for machines
Accessory Work (No Measure)
For Quality:
5 Sets
:30/:30 Single Leg Banded Pallof Hold
:15 Top of V-Up Hold
-rest as needed b/t sets-
Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.
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
CrossFit – Thu, Dec 19
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups
Bowser Castle (Weight)
“Bowser Castle”
40:00 EMOM
minute 1: 13/10 Calorie Echo Bike
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbell Bench Press
Dumbell Load: MRx 35/25, Rx 50/35
Goals / Stimulus / Objectives
Stimulus: Muscular Endurance / Volume
RPE: 7/10
Primary Objective: Complete each movement(s) in the minute.
Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM
Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.
Travel/Hotel/Limited Equipment (No Measure)
Sub Any Machine for 45 seconds for machines
Accessory Work (No Measure)
For Quality:
5 Sets
:30/:30 Single Leg Banded Pallof Hold
:15 Top of V-Up Hold
-rest as needed b/t sets-
Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.
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
CrossFit – Thu, Dec 19
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups
Bowser Castle (Weight)
“Bowser Castle”
40:00 EMOM
minute 1: 13/10 Calorie Echo Bike
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbell Bench Press
Dumbell Load: MRx 35/25, Rx 50/35
Goals / Stimulus / Objectives
Stimulus: Muscular Endurance / Volume
RPE: 7/10
Primary Objective: Complete each movement(s) in the minute.
Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM
Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.
Travel/Hotel/Limited Equipment (No Measure)
Sub Any Machine for 45 seconds for machines
Accessory Work (No Measure)
For Quality:
5 Sets
:30/:30 Single Leg Banded Pallof Hold
:15 Top of V-Up Hold
-rest as needed b/t sets-
Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.
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
CrossFit – Thu, Dec 19
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups
Bowser Castle (Weight)
“Bowser Castle”
40:00 EMOM
minute 1: 13/10 Calorie Echo Bike
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbell Bench Press
Dumbell Load: MRx 35/25, Rx 50/35
Goals / Stimulus / Objectives
Stimulus: Muscular Endurance / Volume
RPE: 7/10
Primary Objective: Complete each movement(s) in the minute.
Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM
Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.
Travel/Hotel/Limited Equipment (No Measure)
Sub Any Machine for 45 seconds for machines
Accessory Work (No Measure)
For Quality:
5 Sets
:30/:30 Single Leg Banded Pallof Hold
:15 Top of V-Up Hold
-rest as needed b/t sets-
Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.
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
CrossFit – Thu, Dec 19
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups
Bowser Castle (Weight)
“Bowser Castle”
40:00 EMOM
minute 1: 13/10 Calorie Echo Bike
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbell Bench Press
Dumbell Load: MRx 35/25, Rx 50/35
Goals / Stimulus / Objectives
Stimulus: Muscular Endurance / Volume
RPE: 7/10
Primary Objective: Complete each movement(s) in the minute.
Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM
Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.
Travel/Hotel/Limited Equipment (No Measure)
Sub Any Machine for 45 seconds for machines
Accessory Work (No Measure)
For Quality:
5 Sets
:30/:30 Single Leg Banded Pallof Hold
:15 Top of V-Up Hold
-rest as needed b/t sets-
Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.
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
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