CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep (8-10 min)

400m Run

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

–

2 Sets: For Quality

10 Ice Skater Hops

10/10 Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70% performing Complex

Slow Pull Power Clean

Push Jerk

Power Clean

Push Jerk

Clean and Jerk (Weightlifting
Take 10 minutes to Establish
3RM Power Clean and Push Jerk)

Extra Instructions / Points of Performance

This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk

We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks

Piss Excellence (Time)

“Piss Excellence”

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: MRx 135/95lb, 61/43kg, Rx 185/125lb, 84/57kg

Overview / Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)

Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Accessory Work (No Measure)

10:00 EMOM

minute 1: 15 Weighted GHD Hip Extensions

minute 2: 6/6 Split Squats

Recovery (Checkmark)

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Foam Roll Calves and Quads

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

9 Power Clean and Push Jerks

Box: 24/20in

Dumbbells : 2×50/35lb, 22.5/15kg