CrossFit Evergreen – CrossFit
Overhead Squat (On a 12:00 Clock
Establish a 3RM Overhead Squat
Record Heavy for the Day)
We are looking to start with an empty barbell and build over the course of the 12:00 to a heavy of the day. The goal should be to go well above our 1RM Snatch. Focus to press up on the bar and elevate your shoulder blades as you descend into the Squat. Our 3RM should be roughly 92% of our 1RM.
PRVN Cyclical (AMRAP – Rounds and Reps)
“PRVN Cyclical”
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: MRx 35/25, Rx 50/35
Goals / Stimulus / Objectives
Goal: 6-8 Rounds
Score: Rounds & Reps
Stimulus: Cyclical Triplet / Fast Transitions
RPE: 8/10
Primary Objective: Attack The Transitions
Secondary Objective: Go Unbroken Where You Can
This workout is, broadly speaking, incredibly approachable in its rep scheme and movements. Assuming you have the confidence to cycle these movements, this workout is all about transitions and cycle speed – a very important skill in qualifier settings. Aerobic demand will be relatively comfortable throughout today.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Load:
5 Sets
1:00 On/1:00 Off
-Weighted Plank (On Hands)
If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.
Recovery (Checkmark)
PRVN Recovery #2
1:00 Childs 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