CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Row @ Easy Pace



2 Sets: For Quality

6 Walking Inchworm Push-Ups

10 Cross-Over Box Step-Overs

6/6 Single Leg Barbell Romanian Deadlifts

1 Wall Walk + 10 second Wall Facing Handstand Hold

Split Jerk (Jerk Complex
For Load:
5 Sets @ 65-75%
-1 Push Jerk + 2 Split Jerks)

PRVN Community Throwdown Workout #4 (Time)

PRVN Community Throwdown Workout #4:

For Time:

21-15-9

Deadlifts MRx 115/75, Rx 185/125

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 10’’ inch off Wall (MRx= 30″ inch off wall)

-1:00 Rest-

9-15-21

Deadlift MRx 155/105, Rx 225/155

Box Jump Overs

Handstand Push-Ups (MRx=Push-Ups)

Goals / Stimulus / Objectives

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Primary Objective: Complete each section of the workout as quickly as possible while maintaining proper movement mechanics. Athletes should aim to break deadlift sets judiciously and cycle box jumps efficiently. For the wall walks and HSPU, the goal is to avoid prolonged rest between sets.

Secondary Objective: Move smoothly between exercises with minimal transition time. Controlling the heart rate and breathing after box jump overs will be critical for the subsequent gymnastics movement (wall walks or HSPU), where precision and technique are key.

Accessory Work (No Measure)

4 Sets, For Quality

:15/:15 second Single Leg Sorenson Hold

:30/:30 second Half Kneeling Paloff Press Hold

3-5 Ring Dips @ 42×1 Tempo

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