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