CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Warm-Up (8-10 minutes)
400m Run
:40 Glute Bridge Hold
:30 Down Dog Calf Gas Pedals
:20/:20 Samson Stretch
–
2 Sets: For Quality
6/6 Single Arm Ring Rows with Rotation
10 Deep Lunge Mountain Climbers
6 No Jump Burpees
6 Jumping Pull-Ups
Gymnastics Skill (No Measure)
Gymnastics Skill Work
10 minutes on Rope Climb Progression
The Transporter (AMRAP – Rounds and Reps)
“The Transporter”
20 minute AMRAP
200m Run
1 Rope Climb
5-10-15 Burpee Pull-Ups
400m Run
2 Rope Climbs
20-25-Max Burpee Pull-Ups
Rope Climb: 15ft
Scale: 2 Rope Pull to Stands = 1 Rope Climb
Flow:
200m Run + 1 Rope Climb + 5 Burpee Pull-Ups
200m Run + 1 Rope Climb + 10 Burpee Pull-Ups
200m Run + 1 Rope Climb + 15 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +
400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time
Score = Rounds + Reps
Goals / Stimulus / Objectives
Goal: Get into the Max Rep Round of Burpee Pull-Ups
(5 Rounds + 2 Rope Climbs + 1+ Burpee Pull-Ups)
Primary Objective: Complete 5 Rounds of the workout
Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.
Stimulus: Aerobic
RPE: 7/10
This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.
Workout Strategy Notes:
Run: Maintain 5-10k Paced intensity here in order to keep things fast, yet sustainable.
Rope Climb: Work to get a great foot lock quickly, trying to grab the rope as high and close to your hands on each pull as possible. Take extra attention to descend quickly to avoid excessive time under tension on the grip.
Burpee Pull-Ups: Make sure to find your placement of your hands and feet directly underneath the bar so that you can jump straight from the burpee into the pull-up. The bar should be just out of reach for our Rx standard, but can reduce the height and create a jumping pull-up as the modification for the day.
Travel/Hotel/Limited Equipment (No Measure)
20 minute AMRAP
200m Run
5-10-15 Burpee Pull-Ups
400m Run
20-25-Max Burpee Pull-Ups
Accessory Work (No Measure)
Strength Finisher (To be completed as a part of class)
5 Sets
:30 second on / :30 second off
Max Renegade Rows
Load: 50/35lb, 22.5/15kg
Recovery (Checkmark)
Mobility
:30 second Puppy Dog Pose
1:00 Barbell Adductor Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch