CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up
3 Sets: for Quality
:15 Hollow Hold
20 Alternating V-Ups
:30 second Wall Support Handstand Hold
:15/:15 Single Arm Active Hang
8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar
Gymnastics Skill (No Measure)
Gymnastics Skills
15 minute Handstand Walk Skill Session
Primer (Checkmark)
To be completed at the instruction of the coach.
Workout Primer
2 Rounds
3-5 Toe to Bar or Movement Modification
5-10ft Handstand Walk or 1 Wall Walk
A Working Man (Time)
“A Working Man”
3 Rounds for Time
30 Toe to Bar
10m Handstand Walk (MRx = 10m Bear Crawl)
Score = Time
Goals / Stimulus / Objectives
Goal Time Domain: 7-11 minutes
Time Cap: 15 minutes
Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30
Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00
Stimulus: Gymnastics Density / High Skill WOD
RPE: 8/10
– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Workout Strategy Notes:
Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.
On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.
Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
Core / Bodybuilding Finisher (To be completed as a part of class)
– Big Unbroken Set Inverted Rows
12-15 Dual Dumbbell Bicep Curls
Rest 30 seconds
– Big Unbroken Set Push-Ups
12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups
*For those strong at push-ups add a deficit or load on your back
This can also be done with a weight vest
Recovery (Checkmark)
Mobility
1-2 Sets
1:00/1:00 Banded Lat Stretch
1:00 Elevated Prayer Stretch
1:00 Seated Chest Stretch
Foam Roll Lats / Upper Back