CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
400m Group Run

1-2 Sets

10 Barbell Upright Rows

10 Barbell Strict Press

10 Alternating Box Step-Ups

5 Step-Down Box Jumps

1-2 Sets

8 Tall Muscle Cleans

8 Barbell Push Press

6 No Jump Burpees

6 Box Jump Overs

Then Build to working loads then hit…

200m Run

6 Push Jerks

4 Burpee Box Jump Overs

Ghost (Time)

“Ghost”

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Jump Overs

Barbell: MRx 95/65, Rx 135/95

Box Height: 24/20

Run together, split the rest of the work

Goals / Stimulus / Objectives

Time Domain: 22:00-30:00

Time Cap: 30:00

Stimulus: Partner Workout / Capacity and Leg Stamina

RPE: 8/10

Primary Objective: Complete each round in under 6:00

Secondary Objective: Maintain consistent sets between partners round to round on this workout.

This workout will challenge leg stamina as we have a hard charging run along with 2 hip extension dominant movements for the day. The primary goals of the day will be on consistent pacing and picking sets and reps that you and your partner can maintain to limit total rest here during the workout.

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

400m Run

15 Dumbbell Push Press

10 Burpee Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets, For Quality

50ft (15m) Dual Kettlebell Overhead Carry

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

Rest as needed b/t exercises

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch