CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2 Sets, For Quality
1:30 Row (:45 Easy, :30 Moderate, :15 Hard)
8 Segmented Clean Deadlift (Top Down)
8 Tall Muscle Cleans
8 Front Rack Elbow Punch Throughs
8 Back Squats
4 Jumping Back Squats
—
Add Loads
2-3 Sets
1 Segmented Clean Grip Deadlift
1 Hang Clean Pull
2 Squat Clean
5 Back Squats
—
Load to Back Squat Weights
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)
Panama (6 Rounds for weight)
“Panama”
Every 90 seconds x 6 Sets
12/9 Calorie Row
3 Squat Cleans
Score = Total Load
Suggested Squat Clean Load of 70%+ of 1RM
Goals / Stimulus / Objectives
Goal: Build to around 80-85% of 1RM Squat Clean
Stimulus: Battery Work
RPE: 7-8/10
Primary Objective: Complete each working set in under 75 seconds
Secondary Objective: Complete each set of cleans in under 30 seconds
This workout will be all about how you can cycle quick singles on the cleans. The focus will be to complete each row in under 40 seconds then complete each set of 3 Squat Cleans as 1 rep done every 10 seconds. The next step will be doing a quick adjustment of load on the barbell before tackling the next set. The goal should be to do small adjustments to the barbell load, strap in and get ready to go on the next round on the Rower.
Travel/Hotel/Limited Equipment (No Measure)
Every 90 seconds x 6 Sets
40 second Cardio Choice
6 Dual Dumbbell Squat Cleans
Accessory Work (No Measure)
For Quality:
6 Rounds (12:00 Clock)
30 Seconds – Weighted Wall Sit
-rest :15-
30 Seconds -Barbell Hip Thrusts
-rest :45-
Weighted Wall Sit with either Goblet Loaded, Sandbag, or Dual Kettlebell Front Rack
Barbell Loads: 95/65lb, 43/30kg
Recovery (Checkmark)
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch