CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up (8 minutes)
8:00 EMOM
Minute 1: Cardio
Minute 2: :20/:20 Worlds Greatest Stretch
Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time
Minute 4: *Barbell Complex
* Barbell Complex
10 Barbell Romanian Deadlift
8 Tall Muscle Cleans
6 Strict Press
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (8-10 minutes)
Perform 2 Cycles, Adding Loads
– Clean Pull
– Power Clean
– Front Squat
– Squat Clean
– Split Jerk
–
Then build to working Loads for the Clean and Jerk
Clean and Jerk (Weightlifting
Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)
Extra Instructions / Coaches Notes
Starting @ 70% and building to the last 4 sets at 85%
% is Based on 1RM Clean & Jerk
Lock, Stock and Two Smoking Barrels (Weight)
“Lock, Stock and Two Smoking Barrels”
12:00 EMOM
minute 1: *Deadlifts
minute 2: 6-8 Strict Handstand Push-Ups
Deadlifts:
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85-90%
Strict Handstand Push-Ups:
Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging.
Goals / Stimulus / Objectives
Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.
Stimulus: Lower Body + Upper Body Strength
RPE: 6/10
Workout Notes:
Minute 1: Deadlifts
Starting Position:
Feet hip-width apart , hands gripping the bar just outside the legs .
Engage the lats, core braced , and maintain a neutral spine .
Execution:
Drive Through Legs: Push the floor away while keeping the bar close to the body .
Hip Extension: Stand tall, locking out hips and knees simultaneously .
Controlled Descent: Lower the bar under control , maintaining tension.
Completion:
Full rep when hips and knees are locked out at the top.
Scaling Options:
Reduce Load to maintain form.
Trap Bar Deadlift for athletes with mobility limitations.
Romanian Deadlifts for a hamstring-focused variation.
Deadlift (This is here to check your percentages.)
Travel/Hotel/Limited Equipment (No Measure)
12:00 EMOM
minute 1: 10 Dual Dumbbell Deadlifts
minute 2: 6-8 Strict Handstand Push-Ups
Accessory Work (No Measure)
Optional Accessories
3 Sets: For Quality
15 Weighted Hip Extensions
30 second Sorenson Hold
8/8 Single Arm Kettlebell Z-Press
Recovery (Checkmark)
Mobility
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
Foam Roll Hamstrings and Lower Back