CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2 Sets
1 Min Machine of Choice
:15 second Hollow Hold
10 Hollow Rocks
5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)
6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)
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Get to working loads on the Dumbbell Snatch.
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Warm-Up Round
.55/.5K Bike
10 Abmat Sit-Ups
4 Alternating Dumbbell Snatch @ Working Loads
Keep Away (AMRAP – Reps)
Team Waterfall Workout
“Keep Away”
Waterfall Teams of 3
5 Rounds for Time
1.1/1K Bike
30 Abmat Sit-Ups
20 Alternating Dumbbell Snatch
Dumbbell Load: MRx 30/20, Rx 50/35
Goals / Stimulus / Objectives
Time Domain:
18:00-25:00 / Per Partner
25:00-32:00 Total Running Time
Cap : 35:00
Stimulus : Muscular Stamina and Midline Endurance
RPE : 7/10
Primary Objective : Each athlete to complete each round in 4:15 or less
Secondary Objective : Consistent paces on the bike and maintain sets of 10+ on the Dumbbell Snatch
Notes and Flow for the Workout:
Partner 1 will start on the bike and then when partner 1 completes the bike, partner 2 will start on the bike and partner 1 will start on the Abmat Sit-Ups, and then finally Partner 3 moves out to the bike when Partner 2 completes the bike, this will continue with each athlete moving onto the next station once they complete their previous, but only if the partner in front of them is out of the way. Once all partners have finished their 5th round of the Bike + Abmat Sit-Ups + Dumbbell Snatch, the workout is completed
Travel/Hotel/Limited Equipment (No Measure)
As prescribed, Performed as an Individual
Accessory Work (No Measure)
5 Sets: For Quality
8/8 Banded Paloff w/ Rotation
3/3 Single Leg Box Jumps
Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here
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PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon