CrossFit Evergreen – CrossFit

View Public Whiteboard

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.