CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up (8-12min)

Every Minute On The Minute, 8-12 minutes

Minute 1: Cardio Choice

Minute 2: 10 Russian KBS + 10 Goblet Squats

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 3: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World’s Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (4-6 min)

Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo



Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%



Then Get starting Loads on the Barbell

Back Squat (Strength
Back Squat
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Extra Instructions:

This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

Crank (AMRAP – Rounds and Reps)

“Crank”

8:00 AMRAP

20 American Kettlebell Swing (MRx = Russian KB Swings)

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg

Box Height: MRx 24/20in, Rx 30/24in

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: 3 Rounds

Time Domain: ~2:30 / round

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.

Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge

Secondary Objective: Keep a steady and smooth pace on the box

Stimulus: Leg stamina and muscular endurance

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.
Workout Strategy Notes:

American Kettlebell Swing: Look to go unbroken with consistent tension through the midline in order to avoid any excessive flexion or extension.

Box Jumps: Smooth, repeatable effort with controlled landings to reduce impact on the legs.

Single Arm Overhead Walking Lunge: Use a controlled, methodical approach. Keep the kettlebell locked out overhead with a firm stable position with the bicep by the ear and a straight elbow.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel Gym:

As prescribed, Can Sub Bench Jump Overs for Box Jumps

Accessory Work (No Measure)

Optional Accessories

3 Sets: For Quality

12 Foam Roller Hamstring Curls

15 Barbell Hip Thrusts

20/20 sec S plit Squat Paloff Press Iso Hold

Recovery (Checkmark)

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings