CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2 Sets: For Quality

1:00 Easy

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Air Squats

5 Inchworm Push-Ups

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
2 Rounds: (Empty Barbel)

9/7 Calorie Row, Building Intensity

5 Front Squats

5 Push Press

5 Thrusters

Bulletproof (AMRAP – Rounds and Reps)

“Bulletproof”

For Reps:

16:00 AMRAP

24/19 Calorie Row

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

Men MRx – 65- 75-95-115-135-155

Men Rx – 75-95-115-135-155-185

Women MRx – 45-55-65-75-95-105

Women Rx – 55-65-75-95-105-125

After the 6th bar the weights remain if you get there!

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal: Complete 4+ Rounds

RPE : 8/10

Primary Objective: Game Plan and Pace to get to and or through the heavier bars

Secondary Objective : Steady Row Pacing

Coaches Notes and Strategy:

This is another one of those great qualifier format workouts where performing the prescribed version is highly encouraged, hence the different goals for each level today.

This workout is about trusting your fitness early and ‘controlled aggression’ so we earn as much time as we can to grind through the heavier bars here today. We’ll be looking at unbroken thrusters for a few rounds before starting to manage lockout fatigue. For level 2 and 1 athletes, this will be a much more measured approach and we should really be thinking about the loads that we are tackling once we get into the 4th and 5th rounds. Remember once we finish round 4 we have already completed 60 reps on Thrusters, so leg stamina will definitely be a factor.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

16:00 AMRAP

1:00 Cardio of Choice

15 Dumbbell Thrusters 50/35lb, 22.5/15kg

Bodybuilding Finisher (No Measure)

5 Rounds

:30 Ring Curls

:30 Ring Skullcrusher

Rest as needed b/t exercises and sets

*Can substitute DB versions of the movements

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PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch