CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
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2 Sets, with Empty Barbell
10 Snatch Grip Romanian Deadlifts
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Box Jump Overs
Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 60%+ of 1RM Power Snatch
Building to a Heavy 5 for the Day)
Jump (Time)
“Jump”
8 Rounds for Time
5 Deadlifts
10 Box Jump Overs
Deadlift: MRx 185/125, Rx 185/155, Rx+ 275/185
Box: 24in/20in
% of Deadlift, Should not exceed 65%
Goals / Stimulus / Objectives
Goal: 7:00-11:00 minutes
Time Cap: 12:00 minutes
Stimulus: Posterior Chain / Anaerobic Capacity
RPE: 8/10
Primary Objective: Complete round in as close to 1:00 as possible
Secondary Objective: Unbroken Deadlifts
This workout is very much a strength biased workout that will add up and leg stamina is the name of the game. The goal here is to keep the Deadlifts unbroken and manage fatigue and pacing on the Box Jump Overs. We should be stepping down off the box and then getting right back into the next Box Jump Over, keeping a steady rhythmic pace here and being able to go right back into another strong set on the Deadlift.
Travel/Hotel/Limited Equipment (No Measure)
8 Rounds for Time
10 Dual Dumbbell Deadlifts
10 Box Jump Overs
Accessory Work (No Measure)
10:00 Tabata (:20 On/:10 Off)
Station 1 – Superman Hold
Station 2 – Hollow Hold
The goal here is quality, basic positions for our gymnastics movements
Recovery (Checkmark)
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose