CrossFit Evergreen – CrossFit
Warm-up
Mobility (about 10 min)
– 1-2 min lying front rack stretch
– 1-2 min couch stretch (each side)
– 1-2 min pigeon stretch (each side)
Activation:
– 2 min on any erg or a lap
– 10 alternating Cossack squat stretches
– 10 Sampson stretches (5 each side)
– 5 slow tempo push ups
– 5 strict pull ups
Barbell warmup (empty or very light)
– 5 Good mornings
– 5 back squats
– 5 elbow rotations
– 5 strict press
– 5 Romanian deadlifts
– 5 front squats
Pipe Down (Time)
– 21 power cleans 12/9 HRPU
– 15 power cleans, 12/9 HRPU
– 9 power cleans, 12/9 HRPU
Directly into:
– 21 push press, 9 T2B
– 15 push press, 9 T2B
– 9 push press, 9 T2B
Barbell: 65/45 lb.
15-20 min (with setup)
Stimulus:
– Today’s workout is light on purpose.
– Use the same weight for everything, a single bar.
– Should be able to do 21 reps (when fresh) at the weight you choose.
– Your score is total time for both couplets.
Strategy:
– Play to your strengths, if strong on the barbell do big sets in order to chip away at the bodyweight movements.
Modifications:
– reduce weight
– db cleans
– regular push ups
– knee push ups
– floor abs
Aerobic Capacity (3 Rounds for time)
On the 6:00 x 3 rounds:
– 16/12 Echo bike
– 24/18 cal row
Stimulus:
– This is purely about breathing and aerobic capacity.
– Try to finish each round in 4 minutes or less, leaving 2 minutes for rest.
– Try to be consistent on your pacing.
Strategy:
– Find a split you can hold for every round.
– This will help you identify how it will feel and how long these calories will take during other workouts.
– record each round.
Modifications as needed.