CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
arm-Up: (8-10 minutes)
2:00 Cardio Choice
—-
2 Sets: For Quality
20/20 Line Hops
10 Knee Hug + Lunge and Twist
10 Down Dog Toe Touches
10 Hollow Rocks + 10 second Hollow Hold
20 Glute Bridges
Primer (Checkmark)
To be completed at the instruction of the coach.
Specific Prep (3-5min)
Practice Double Unders and go through some technique pointers
Bring out Wall Balls and work with some quality sets and reps. i.e. 2 sets of 5-7 reps
Tackle fine points about bracing and keeping hips on the floor for abmat sit-ups.
Primer (2min)
10 Double Unders (each)
8 Abmat Sit-Ups (each)
6 Wall Balls (each)
4/3 Bike Calories (each)
The Expendables (Time)
“The Expendables”
3 Rounds for Time with a Partner
100 Double Unders
80 Abmat Sit-Ups
60 Wall Balls
40/35/30 Calorie *Bike
–
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Work can be split anyway you want with your partner to achieve the best overall time.
Goals / Stimulus / Objectives
Goal: 8-10 min / round , 24-30 min
Time Cap: 35min
Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds
Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round.
Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)
RPE: 7-8.5/10
This should build over the course of the movements with each bike ending fast and building across all 3 rounds
Workout Flow and Strategy:
This workout will be 3 rounds with a partner ideally splitting workloads evenly across rounds. We should be looking to start steady at a nice even pace and then build over the course of each round, finishing strong on the bike. By the third round we should be increasing that intensity and selling out on the bike in a sprint finish with our partner, ideally alternating every 8-12 calories.
Overall Game Plan:
Smooth, fast transitions to avoid wasted time.
Strategic work-rest balance between partners.
Pace the bike efficiently without excessive burnout.
Travel/Hotel/Limited Equipment (No Measure)
Limited Equipment: Solo
3 Rounds for Time:
80 Double Unders
60 Air Squats
40 Sit-Ups
200m Run
Accessory Work (No Measure)
Optional Accessories
3 Sets: For Quality
8/8 Reps Single-Leg Pistol Box Step-Downs (Slow Eccentric)
15 Hollow Body Band Pull-Downs
3-5 * Explosive Med Ball Chest Pass + Sprint
*Focus: Power generation and fast-twitch activation. Good addition to a day with more steady state endurance. Great for building athletic capabilities
Execution: In an athletic stance, aggressively pass a med ball into a wall, then immediately sprint 5-10m before resetting.
Recovery (Checkmark)
Mobility
1:00-2:00 Foam Roll Calves and Quads
1:00 Down Dog to Updog , Alternating Every 10 seconds
1:00/1:00 Couch Stretch
1:00 Child’s Pose