CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up: (4-5 minutes)
2 Sets: For Quality
1:00 Cardio Choice
10 Alternating Cossack Squats
10 Air Squats
5 Squat Jumps
5 Inchworm Push-Ups
5 Pike Push-Ups
:30 second Jump Rope
Warm-Up (No Measure)
To be completed at the instruction of the coach
Specific Warm-Up: (5-7 minutes)
@ Warm-Up Load
5 Dumbbell Thrusters
5 Bar Kip Swings
5 Strict Knee Raises
15 Double Unders or 30 Single Unders
5 Dumbbell Thrusters
3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar
5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)
15 Double Unders or 30 Single Unders
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
Barbell Specific Primer: (3-4 minutes)
2 Sets: Building Loads
3 Front Squats
2 Push Jerks w/1sec Pause in the Dip on the First Jerk
1 Split Jerk w/3 sec Pause in the Catch
2 Front Squats
1 Split Jerk
Then.. build to starting weight on the complex (2-3 minutes)
Clean and Jerk
There is no Clean & Jerk. This is for the weight percentages for the strength portion.
Front Squat (Every 3:00 minutes x 5 Sets
2 Front Squats
1 Split Jerks
1 Front Squat
1 Split Jerk
Starting @ 70% of 1RM Clean and Jerk)
Extra Instructions:
Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.
Split Jerk (Scoring for the above.)
Old Fashioned (AMRAP – Rounds and Reps)
“Old Fashioned”
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Toes to Bar
30 Double Unders
Dumbbells: MRx 2×30/20lb, Rx 2×50/35lbs
Goals / Stimulus / Objectives
Goal : 5-8 Rounds
Score: Rounds & Reps
Stimulus: Grip Stamina / Muscular Endurance
RPE : 9/10
Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end.
Primary Objective: Move consistently through all movements while managing grip, breathing, and heart rate. Keep the Toe to Bar or Thrusters Unbroken throughout.
Secondary Objective : Double Under Efficiency and using those as a recovery today.
Workout Strategy and Notes:
Move at a consistent, sustainable pace. Avoid sprinting out of the gate. For the Thrusters and Toes to Bar, take short breaks only when absolutely necessary to avoid muscle failure. During double unders, relax your shoulders and keep your breathing under control. Keep the transitions tight and move seamlessly between movements.
Break Smart: Break only when needed to avoid hitting a wall, especially on the thrusters and toes-to-bar.
Grip Management: Grip fatigue will accumulate, so stay efficient on the bar and jump rope.
Effort Distribution: Push hardest in the last 3:00—leave it all on the floor.
Approach “Old Fashioned” with a focus on steady effort and smooth transitions. The balance of strength, skill, and conditioning will leave you feeling accomplished by the time the clock hits zero.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed, Can sub V-Ups if no Pull-Up Bar Available
Accessory Work (No Measure)
For Quality:
5 Sets
10/10 Single Leg Hip Thrusts , Moderate
15 Goblet Cyclist Squats
-rest as needed b/t sets-
For the cyclist squats, do not extend the knees or hips fully at the top of each rep to keep constant tension on the quads. Aim to rest minimally between each movement. For the single leg hip thrusts, a sandbag or dumbbell on the lap is ideal.
Recovery (Checkmark)
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch