CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General /Specific Movement Prep (6-8 minutes)
2-3 Sets: For Quality
200m Run
1:00 Row, Increasing Intensity each set
10m Knee Hug Lunge and Twist
10m Walking Inchworm to Hollow Body Hold
10 Alternating Cossack Squats
:20 second Wall Supported Handstand Hold (Add weight shits if possible)
Time Capsule (5 Rounds for time)
“Time Capsule”
Every 6:00 x 5 Sets
450m Ski
300m Row
20 Air Squats
10m Handstand Walk (MRx=Bear Crawl)
Goals / Stimulus / Objectives
Goal: Sub 5:00 minutes / set
Stimulus: Aerobic Threshold / Gymnastics Skill Practice
RPE: 7/10
Primary Objective: Complete each working set in under 5:00 minutes
Secondary Objective : Consistency across all 5 sets
Coaching Notes and Workout Strategy:
We are ideally tackling the run at a strong controlled pace around 5k race pace before hopping on the row. Look to start the row quickly and get the flywheel moving. The row should be paced conservatively with the idea of allowing the drive to happen naturally before hopping off and completing 20 fast air squats before getting upside down and tackling our 10m Handstand Walk or modification thereof.
The goal is consistency and rhythm to this workout while maintaining an intensity of about a 7 RPE.
Travel/Hotel/Limited Equipment (No Measure)
Every 6:00 x 5 Sets
600m Run
30 Air Squats
15m Handstand Walk
Accessory Work (No Measure)
4 Sets: For Quality
5/5 Single Leg Lateral Box Jumps
:30/:30 Side Plank
1:00 Sorenson Hold
Recovery (Checkmark)
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