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

:30 second Jump Rope (Single Unders, Running Singles, Double Unders)

5/5 Pendulum Lunges

10 Dumbbell Goblet Squats

8/8 Single Dumbbell Suitcase Deadlift

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up Prep ( 6-8 minutes)

3 Sets: For Quality

8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength

6 Dual Dumbbell Power Cleans

6 Dual Dumbbell Reverse Lunges

20 Double Unders

Dumbbells @ Warm-Up Loads

Back Squat (Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%)

Extra Instructions / Coaches Notes

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.

A note that now we will have increased rest

Blastoise (AMRAP – Reps)

“Blastoise”

8:00 AMRAP

1-2-3-4-5… Dual Dumbbell Power Clean

2-4-6-8-10…Dual Dumbbell Farmers Lunges

10-20-30-40-50…Double Unders

Load: MRx 35’s/25’s, Rx 50’s/35’s

Goals / Stimulus / Objectives

This 8:00 AMRAP is a ladder-style workout designed to test athletes’ coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer’s Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Primary Objective: Unbroken reps across each movement

Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

Coaches Notes and Strategy:

Pacing:

Start conservatively; aim for steady movement and minimize rest between transitions.

The workout intensifies as reps increase, so avoid burnout early on.

Dumbbell Movements:

Keep transitions between movements quick.

Use legs to drive the Power Cleans and maintain core engagement for the Lunges.

Double Unders:

Aim for unbroken or manageable sets early on.

For scaled athletes, stick to consistent single unders or a reduced rep count.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

onal Accessories

For Quality:

Every 1:30 x 10 Sets, Alternating Stations

Station 1 – :30 Leg Extension Hold + :30 Max Reps Leg Extensions

Station 2 – 1:00 Plate Step Ups w/ Bearhug Sandbag, Moderate Load

For the step ups you will put a 45lb plate on the ground and step up to it, alternating legs each rep. This should be a very glute and lower back intensive exercise. For the seated leg extensions use a medball or dumbbell pinched between the feet.

If you don’t have a sandbag, perform dual kettlebell front rack step ups.

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PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose