CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
–
For Quality:
8:00 EMOM
Minute 1 – 20 seconds Lateral Band Walk+ 20 second Monster Band Walk
Minute 2 – 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climber
Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)
Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats
Thruster (Every 90 seconds x 6 sets
Squat Clean Thrusters
2 @ 70%+ of 1RM Thruster
Performed as singles. Complete 1 rep, rest 10 seconds, then complete the second rep.
The goal here today is to build to around 85% of 1RM Thruster)
The Red Shell (Time)
“The Red Shell”
For Time:
5-10-15-20-15-10-5
Bar Facing Burpees
Thrusters
Barbell: MRx 75/55, Rx 95/65
Goals / Stimulus / Objectives
Goal: 11:00-15:00
Time Cap: 17:00
Score: Time
Stimulus: Open Style Workout Prep
RPE: 9/10
Primary Objective: Strong Back Half Finish
Secondary Objective: Bar Facing Burpee Cadence
This will not be comfortable in any way, shape, or form. This classic couplet will tease you into making bad decisions with the low volume sets out of the gate; do not take the bait unless you know you can handle it. Most athletes should aim to stay in control into the set of 20 thrusters, and then start to build intensity through the descending sets on the back half of this workout. Pure, total body fitness will be on display today.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
5-10-15-20-15-10-5
Burpees
Dual Dumbbell Thrusters
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
Every 2:00 x 6 Sets, For Quality
5-7 Box Piked Deficit Handstand Push-Ups
8-10 Reverse Nordic Curls
Recovery (Checkmark)
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose