CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (8 minutes)

8:00: For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps

6 Inchworm Push-Ups

6/6 Single Leg Romanian Deadlift

10 Barbell Good Mornings

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (10 minutes)

Bench Press: 2-3 Sets of 2-3 Reps, building loads to working weight

*Emphasis on bracing and creating full body tension, utilizing the posterior chain in order to create a stable platform to press from .

-Deadlift: 2-3 Sets of 3-4 Reps, building loads to working weight

*Emphasis on creating a vertical shin, pushing the ground away and maintaining tension and a neutral spine for touch and go reps in sets of 5+

Primer: @ Working Load (2 minutes)

5 Bench Press

5 Deadlifts

30 second Bike, Building to 10 sec Sprint

Wartortle (AMRAP – Reps)

“Wartortle”

In Teams of 3: Rotating Stations

5 Sets:

1:00 @ Each Station

Station 1: Max Bench Press MRx 95/65, Rx 135/85

Station 2: Max Deadlift MRx 155/105, Rx 225/155

Station 3: Max Calorie Bike

Station 4: Rest

Goals / Stimulus / Objectives

Time Domain:

Main Working Time: 20:00 (1:00 per station x 5 sets)

Stimulus: Muscular Strength, Power Output, and Conditioning

RPE : 8/10

Primary Objective: Each athlete maintains consistent reps/calories across all sets.

Secondary Objective: Focus on proper form and safe execution under fatigue.
Notes and Flow for the Workout:

This is a team of 3 , rotating stations workout.

Each station lasts 1:00, with athletes rotating immediately to the next station. One station is designated as a rest.

Flow:

Partner 1 begins at Station 1: Bench Press .

Partner 2 begins at Station 2: Deadlift .

Partner 3 begins at Station 3: Calorie Bike .

After 1:00, all athletes rotate to the next station in order.

Rest is built into the rotation after the Calorie Bike.

Continue rotating through all 4 stations until each athlete has completed 5 full sets at each station.

Travel/Hotel/Limited Equipment (No Measure)

5 Sets:

1:00 @ Each Station

Station 1: Max Dumbbell Bench Press

Station 2: Max Dumbbell Deadlift

Station 3: Max Effort Stationary Bike or Shuttle Run

Station 4: Rest

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Dumbbell Chest Flys

10-12 Dumbbell Hex Press

10-12 Ring Hamstring Curls

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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