CrossFit – Wed, Oct 30
CrossFit Evergreen – CrossFit
Metcon (No Measure)
Gymnastics
8:00 EMOM
25ft (7.5m) Handstand Walk
Or
2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.
Kitana (4 Rounds for time)
“Kitana”
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: Sub 4:00 / set
Primary Objective: Complete each set as fast as possible
Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less
Stimulus: Gymnastics Conditioning
RPE: 8/10
Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality
4 Sets
10/10 Single Arm Dumbbell Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups
Recovery (Checkmark)
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 – Wed, Oct 30
CrossFit Evergreen – CrossFit
Metcon (No Measure)
Gymnastics
8:00 EMOM
25ft (7.5m) Handstand Walk
Or
2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.
Kitana (4 Rounds for time)
“Kitana”
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: Sub 4:00 / set
Primary Objective: Complete each set as fast as possible
Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less
Stimulus: Gymnastics Conditioning
RPE: 8/10
Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality
4 Sets
10/10 Single Arm Dumbbell Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups
Recovery (Checkmark)
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 – Wed, Oct 30
CrossFit Evergreen – CrossFit
Metcon (No Measure)
Gymnastics
8:00 EMOM
25ft (7.5m) Handstand Walk
Or
2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.
Kitana (4 Rounds for time)
“Kitana”
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: Sub 4:00 / set
Primary Objective: Complete each set as fast as possible
Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less
Stimulus: Gymnastics Conditioning
RPE: 8/10
Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality
4 Sets
10/10 Single Arm Dumbbell Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups
Recovery (Checkmark)
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 – Wed, Oct 30
CrossFit Evergreen – CrossFit
Metcon (No Measure)
Gymnastics
8:00 EMOM
25ft (7.5m) Handstand Walk
Or
2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.
Kitana (4 Rounds for time)
“Kitana”
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: Sub 4:00 / set
Primary Objective: Complete each set as fast as possible
Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less
Stimulus: Gymnastics Conditioning
RPE: 8/10
Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality
4 Sets
10/10 Single Arm Dumbbell Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups
Recovery (Checkmark)
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 – Tue, Oct 29
CrossFit Evergreen – CrossFit
Back Squat (Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
3 Seated Box Jumps to High Box)
Put the Box Jump height in the comments.
Extra Instructions / Points of Performance
We will hit the 3 Back Squats @ 80% then rest enough time to hit the 3 Box Jumps well. These will be done from a seated position on a bench or box that allows for a 90 degree angle at the hips and knees. The goal here is to increase weight and the height of the box on each set.
% Based on 1RM Back Squat
Record Each Working Weight
Kano (Time)
“Kano”
For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box Jump Overs
12 Wall Balls
60 Double Unders
Wall Ball: MRx 14/10, Rx 20/14
Box: MRx 20/16, Rx 24/20
Goals / Objectives / Notes
Goal Time: 11:00-15:00
Time Cap: 15:00 minutes
RPE: 8/10
Primary Objective: complete each round as close to 3:00 as possible
Secondary Objective: Maintain Unbroken Wall Balls and Double Unders
We have a nice little leg stamina triplet here with the mix of Wall Balls, Burpee Box Jump Overs and Double Unders. The mix will create a good amount of interference and quad fatigue as we move through it. Focus on staying smooth and keeping the intensity even throughout. The goal here is that from round 1-4, we are even splitting this workout and finishing strong.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
4 Rounds for Time
18 Air Squats
12 Burpee Bench Jump Overs
18 Air Squats
60 Double Unders
Accessory Work (No Measure)
Part A)
Back Rack Lunge (Forward Step)
For Load:
3 x 14 @ 45-50% of 1RM Back Squat
Part B)
3 Sets, For Quality
10-12 Ring Hamstring Curls
:15/:15 seconds Single Leg Sorenson Hold
Recovery (Checkmark)
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 – Tue, Oct 29
CrossFit Evergreen – CrossFit
Back Squat (Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
3 Seated Box Jumps to High Box)
Put the Box Jump height in the comments.
Extra Instructions / Points of Performance
We will hit the 3 Back Squats @ 80% then rest enough time to hit the 3 Box Jumps well. These will be done from a seated position on a bench or box that allows for a 90 degree angle at the hips and knees. The goal here is to increase weight and the height of the box on each set.
% Based on 1RM Back Squat
Record Each Working Weight
Kano (Time)
“Kano”
For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box Jump Overs
12 Wall Balls
60 Double Unders
Wall Ball: MRx 14/10, Rx 20/14
Box: MRx 20/16, Rx 24/20
Goals / Objectives / Notes
Goal Time: 11:00-15:00
Time Cap: 15:00 minutes
RPE: 8/10
Primary Objective: complete each round as close to 3:00 as possible
Secondary Objective: Maintain Unbroken Wall Balls and Double Unders
We have a nice little leg stamina triplet here with the mix of Wall Balls, Burpee Box Jump Overs and Double Unders. The mix will create a good amount of interference and quad fatigue as we move through it. Focus on staying smooth and keeping the intensity even throughout. The goal here is that from round 1-4, we are even splitting this workout and finishing strong.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
4 Rounds for Time
18 Air Squats
12 Burpee Bench Jump Overs
18 Air Squats
60 Double Unders
Accessory Work (No Measure)
Part A)
Back Rack Lunge (Forward Step)
For Load:
3 x 14 @ 45-50% of 1RM Back Squat
Part B)
3 Sets, For Quality
10-12 Ring Hamstring Curls
:15/:15 seconds Single Leg Sorenson Hold
Recovery (Checkmark)
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
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals