CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Warm-Up
8:00 minutes, For Quality
5/5 World’s Greatest Stretch
10 Alternating Cossack Squats
5 x Lateral Shuttle (10ft / 3m)
5 Inchworm Push-Ups
5 Up Downs
Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)
Extra Instructions:
Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.
Gotham’s Reckoning (AMRAP – Reps)
“Gotham’s Reckoning”
For Max Reps
4 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets
Score = Total Reps Completed
Kettlebell Load: MRx 53/35, Rx70/53
Shuttle Run = 25ft Out and Back
Goals / Stimulus / Objectives
Primary Objective: Complete the Buy-In Work requirement in under 1:15.
Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.
Stimulus : Leg Stamina and Max Aerobic Capacity
RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
For Quality:
5 Rounds
:30 Single Leg Banded Hip Thrusts , Right
:30 Single Leg Banded Hip Thrusts, Left
12 Dual Dumbbell Step-Ups 20”, Choice on load
-rest :45 b/t sets-
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