CrossFit Evergreen – CrossFit

Goro (Weight)

“Goro”

20:00 EMOM

minute 1: 10-8-6-4-2 Bench Press

minute 2: Rx+ 15 GHD Sit-Ups, Rx 20 Weighted Abmat Sit-ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Med Ball: 20/14lb

Kettlebell Load: 70/53lb

Goal / Objectives / Notes

Score: 2 Rep Bench Press Weight

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

minute 1: 8-12 Dumbbell Bench Press

minute 2: 20 Weighted Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Farmers Carry: Choice

Accessory Work (No Measure)

3 Sets, For Quality

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions

45 second Weighted Plank Hold

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Goro (Weight)

“Goro”

20:00 EMOM

minute 1: 10-8-6-4-2 Bench Press

minute 2: Rx+ 15 GHD Sit-Ups, Rx 20 Weighted Abmat Sit-ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Med Ball: 20/14lb

Kettlebell Load: 70/53lb

Goal / Objectives / Notes

Score: 2 Rep Bench Pess Weight

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

minute 1: 8-12 Dumbbell Bench Press

minute 2: 20 Weighted Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Farmers Carry: Choice

Accessory Work (No Measure)

3 Sets, For Quality

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions

45 second Weighted Plank Hold

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Goro (Weight)

“Goro”

20:00 EMOM

minute 1: 10-8-6-4-2 Bench Press

minute 2: Rx+ 15 GHD Sit-Ups, Rx 20 Weighted Abmat Sit-ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Med Ball: 20/14lb

Kettlebell Load: 70/53lb

Goal / Objectives / Notes

Score: 2 Rep Bench Press Weight

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

minute 1: 8-12 Dumbbell Bench Press

minute 2: 20 Weighted Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Farmers Carry: Choice

Accessory Work (No Measure)

3 Sets, For Quality

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions

45 second Weighted Plank Hold

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Goro (Weight)

“Goro”

20:00 EMOM

minute 1: 10-8-6-4-2 Bench Press

minute 2: Rx+ 15 GHD Sit-Ups, Rx 20 Weighted Abmat Sit-ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Med Ball: 20/14lb

Kettlebell Load: 70/53lb

Goal / Objectives / Notes

Score: 2 Rep Bench Press Weight

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

minute 1: 8-12 Dumbbell Bench Press

minute 2: 20 Weighted Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Farmers Carry: Choice

Accessory Work (No Measure)

3 Sets, For Quality

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions

45 second Weighted Plank Hold

Recovery (Checkmark)

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

The Alternate Villainous 45 lb workout (AMRAP – Reps)

Max effort for reps/calories of:
(3 minutes of work/ .30s of rest between events)
Rx: 45/35; Rx+:
– bench
– bent over row
– calf raises
– upright row
– skull crushers
– bb curl
– abmat situps
– calorie row

Accessory Work (No Measure)

3 Sets, For Quality

:30 second Weighted Wall Sit

10/10 Pallof Press

50ft (15m) Mixed Rack + Overhead Carry

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)

Perform in order:

1) bench press 200+/100+ goals – no racking, but can rest briefly.

2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs

3) standing overhead press – strict; 50+

4) upright row – thumbs touching, 50+

5) triceps extension – standing or lying, 50+

6) biceps curl – no bouncing, 50+

Accessory Work (No Measure)

3 Sets, For Quality

:30 second Weighted Wall Sit

10/10 Pallof Press

50ft (15m) Mixed Rack + Overhead Carry

Recovery (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)