CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (5-7 minutes)

2 Sets: For Quality

1:00 Cardio Choice

5 Inchworm to Extended Plank Hold (5sec)

10 Tempo Air Squats 2020

8 Push-Ups

:30 second Jump Rope Practice

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up Prep ( 5-7 minutes)

2 Sets

6-8 Dumbbell Bench, Building to working weight

10 Air Squats, Focusing on quality mechanics and speed out of the hole

100m Run, Building to pace on second run

2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position

10-15 Double Unders or Single Unders

Awake (2 Rounds for time)

“Awake”

Each For Time

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

12/9 Calorie Bike

Rest 5:00 minutes

5 Rounds

12/9 Calorie Bike

3 Wall Walks

50 Double Unders

Dumbbells: MRx 35/25, Rx 50/35

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time

Record Each Time Interval / Piece

Goals / Stimulus / Objectives

Time Domain : 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap : 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10
Strategy:

For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the bike, which should be moderate but consistent across all rounds. Avoid sprinting the bike in earlier rounds to preserve energy.

In the second segment , pace the bike similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.

Goals:

Consistency: Maintain steady pacing throughout both segments, avoiding significant drop-offs in time.

Efficiency: Minimize rest between transitions to optimize total time.

Form and Recovery: Focus on proper form in the Dumbbell Bench Press and Wall Walks to prevent fatigue buildup and maximize recovery between movements.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4-5 Sets: For Quality

5-7 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press

14 Seated Banded Rows

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PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations