CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
3 Sets, For Quality
1:00 Cardio Choice
5/5 Pendulum Lunges
15 Banded Pull Aparts
1 Wall Walk + 20 second Nose to Wall Handstand Hold
:30 second Bottom of Squat Hold Block and Rotate
Bench Press (Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%
% is Based on 1RM Bench Press
Perform step ups at an RPE 8+ loading, leaving 1-2 reps in the tank on each set.)
Boo (Time)
“Boo”
For Time
10-8-6-4-2
Wall Walks
100-80-60-40-20
Air Squats
Goals / Stimulus / Objectives
Time Domain: 11:00-15:00
Time Cap: 18:00
Stimulus: Simple Couplet / Muscular Endurance and Pacing
RPE: 8/10, this will build and feel harder than expected
Primary Objective: Complete the Wall Walks at a pace of 4+ / minute
Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.
This workout rewards steady pacing and smart breaks on wall walks. Keep steady breathing through air squats. Efficiency in wall walks will be crucial to your success in today’s workout.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
10 Rounds:
:30 Superman Hold
:30 Hollow Hold
:30 Rest
The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.
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 Child’s Pose