CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2 Sets, For Quality
30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
3-5 Strict Pull-Ups or 8-10 Ring Rows
:15/:15 Single Arm Plank with Reach
PRVN Skill (AMRAP – Rounds and Reps)
“PRVN Skill”
14:00 AMRAP
60 Double Unders
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups (MRx= 20 Pull-Ups)
Dumbbell: MRx 35/25, Rx 50/35lbs
Box: 24/20
Goals / Stimulus / Objectives
Goal: 2+ Rounds (500+ Reps)
Score: Reps
RPE: 8/10
Primary Objective: Manage Your Skill Capacity Well
Secondary Objective: Double Unders as Recovery
This benchmark will be all about your capacity with higher skilled movements. For the highest level athletes, there will be a solid fitness component to this as we tackle every station in big sets. For most, this will be about your ability to manage your capacity with the handstand push-ups and ring muscle ups. Use the tape line standard we have seen recently in the Open to make this benchmark measurable and repeatable year over year.
There are 250 reps per round for scoring purposes for Level 3.
Travel/Hotel/Limited Equipment (No Measure)
14:00 AMRAP
60 Double Unders
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
15 Strict Pull-Ups
15 Strict Ring Dips
Dumbbell: 50/35lbs, 22.5/15kg
Bench Step-over
Accessory Work (No Measure)
For Quality:
5 Sets
10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press
‘ Stepped’ Ring Row Burnout (RPE 8 Each Position, 2-3 reps in tank)
On the stepped ring row burnout, watch the video below for the movement demo. Make sure the rings contact the chest on every rep, the midline remains rigid, and we leave 2-3 reps in the tank at each position.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose