CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Mobility and Body Heat (4 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization
:30/:30 Banded Front Rack Stretch
General + Specific Prep (4-6 minutes)
2 Sets:
8 Box Step-Ups + 6 Box Jumps (Step-Down)
6 Tall Muscle Cleans + 6 Barbell Front Squats
:15 second Passive Hang + :15 second Active Hang
8 Ring V-Outs
8 Ring Rows
Gymnastics Skill (No Measure)
Gymnastics Specific Progressions (10-15 minutes)
Toe to Bar
Chest to Bar
Bar Muscle-Up
Blackhole (Time)
“Blackhole”
3 Rounds
12 Box Jumps (Step Down)
12 Front Squats
12 Toes to Bar
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Chest to Bar Pull-Ups (MRx = Pull-Ups)
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Bar Muscle Ups (MRx = Burpee Pull-Ups)
Box: 24in/20in
Barbell: MRx 75/55lb, Rx 95/65lb
Score: Time
Goals / Stimulus / Objectives
Goal: 18:30 – 25:00
Time Cap: 25 minute Time Cap
Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.
RPE: 8/10
Primary Objective: Push the Early Rounds
Secondary Objective: Intelligent Bar Muscle Up Approach
Coaches Notes and Strategy
Today’s workout will be an Open style ascending skill piece, but the fitness demand will be high here. The early rounds of gymnastics are on the approachable side in this setup, and the one massive set of bar muscle ups is our standout separator at the end. Look to tackle the gymnastics sets here with smart breaks from the get-go in order to have enough in the tank to tackle that last big set of Bar Muscle-Ups well. Listen to your lower body during the box jump and front squat combo, especially in the 18s here!
Travel/Hotel/Limited Equipment (No Measure)
3 Rounds
12 Box Jumps (Step Down)
12 Goblet Squat
12 V-Ups
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Goblet Squat
15 Pull-Ups
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Goblet Squat
18 Burpee Pull-Ups
Box: 24in/20in
Barbell: 95/65lbs (43/30kg)
Score: Time
Can sub a Bench for Box if non is available
Accessory Work (No Measure)
5 Sets: For Quality
12-16 GHD Sit-Ups
:16/:16 Second Side Star Plank
:16/:16 Second Copenhagen Plank
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose