CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up (8-10 minutes)
2 Sets: For Quality
1:00 Easy Row or Ski (Hinge Pattern Bias)
5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
:20 second Behind the Neck Elbow Punch Throughs
10 Barbell Romanian Deadlifts
10 Squat Jumps
Directly into..
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
Barbell Specific Warm-Up (8-10 minutes)
2 Sets (Empty Barbell):
3 Segmented Clean Deadlifts
3 Hang High Pulls
3 Hang Muscle Cleans
3 Low Hang Power Cleans
Build to Working Weight (% of 1RM):
Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.
Emphasize tight core, explosive extension, and smooth transitions in TnG reps.
Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans (each set is 3 cleans. 30 second rest. 3 cleans)
*Rest 30 seconds b/t Triples
% is Based on 1RM Power Clean
Extra Instructions:
Note that this designates sets of 6 reps done in touch and go Triple)
Under Your Scars (Time)
“Under Your Scars”
For Time:
4 Sets:
9 Bar Facing Burpees
6 Deadlifts
6 Bar Facing Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: MRx 155/105, Rx 225/155
Goals / Stimulus / Objectives
Score = Total Time
Goal: 11:00-15:00 minutes
Time Cap: 15:00
Primary Objective : Complete each set in under 2:00 minutes
Secondary Objective: Consistent sets with last set being your best set
Travel/Hotel/Limited Equipment (No Measure)
For Time:
4 Sets:
9 Burpees over Dumbbells
6 Dual Dumbbell Deadlifts
6 Burpees over Dumbbells
6 Dual Dumbbell Deadlifts
-rest 1:00 b/t sets-
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :45 Dead Hang
Minute 2 – 5/5 Single Leg Landmine Deadlift
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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