CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up
1:00 Row Easy
15 Air Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
5 Hang Muscle Snatch
5 Snatch Grip Push Press
5 Hang Power Snatch
PRVN Community Throwdown Workout #2 (Time)
PRVN Community Throwdown Workout #2:
For Time
60 Wall Balls
50/40 Calorie Row
40 Pull-ups
30/24 Calorie Row
20 Power Snatch
10 Pull-Ups (Rx+= Bar Muscle-ups)
Wall Ball: MRx 14/10, Rx 20/14
Barbell: MRx 95/65, Rx 115/75
Goals / Stimulus / Objectives
Time Domain: 11:00-15:00
Time Cap: 16:00
Stimulus: Chipper Conditioning / Pacing
RPE: ~9/10
The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.
Primary Objective:
Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.
Secondary Objective:
Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).
Accessory Work (No Measure)
Part A)
For Quality
3 Sets
10 Bent Over Barbell Row
15 Weighted Hip Extensions
Part B)
“The Alternate Bicep 21s”
For Quality
3 Sets
7 Reverse Curls
7 Hammer Curls
7 Bicep Curls
Recovery (Checkmark)
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold