CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat (5 minutes)

2:00 Cardio Choice

—

:45 Elevated Prayer Stretch

:30/:30 Active Scorpion Stretch

:30/:30 Couch Stretch

General (4-6 minutes)

2 sets: For Quality

10 Alternating Box Step-Ups

8 Bradford Press with Lockout

6/6 Overhead Split Squats

6 Inchworm Push-Ups

Chickenrat (Time)

“Chickenrat”

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Push Jerk

Box Jump Overs

Barbell: MRx 95/65lb, Rx 135/95lb

Box Height : 24/20in

Part B) 10:00-20:00

Establish a 1RM Split Jerk (From the Rack)

Goals / Stimulus / Objectives

Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes

Score for Part A) Time

Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting

RPE: 9/10

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes

Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk
Coaching Notes, Workout Flow and Strategy:

This workout is split into two parts:

Part A (0:00-10:00): A for-time workout combining Push Jerks and Box Jump Overs in an ascending ladder format.

Part B (10:00-20:00): A 1RM Split Jerk test, focusing on maximum overhead strength and technique.

This structure prioritizes barbell cycling, explosive power, and conditioning in Part A before transitioning into a heavy lift under fatigue in Part B.

Focus to move smoothly and stay unbroken on the Push Jerks, while moving with purpose and rhythm on the Box Jump Overs. We will then look to rest, unload barbells and start them in the rack at the 10:00 mark with your first weight on the bar. Plan to make big jumps at first and then take your time, making small jumps with bigger rests towards the end of the 10 minutes.

Split Jerk

Scoring for the WOD above.

Travel/Hotel/Limited Equipment (No Measure)

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Dual Dumbbell Push Press

Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Part B)

3 x 30 second Nose to Wall Handstand Holds

Rest as needed b/t sets

Accessory Work (No Measure)

4 Sets: For Quality

6-8 Dual Kettlebell Z-Press

10/10 Single Leg Rotational Medball Wall Toss

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