CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep: (5-7 minutes)
1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)
–
3 Rounds:
10 Air Squats
5/5 Single-Leg Glute Bridges
5/5 Lateral Lunges
15 Jump Rope (Single Unders or Penguin Taps)
Warm-Up (No Measure)
To be completed at the instruction of the coach
Mobility & Activation (5-7 Minutes)
:30 W all Sit with Medball Squeeze
:30/:30 Goblet Squat Ankle Mobility
:30/:30 Banded Hip Opener
:30 Kettlebell Dead-Bugs
Hip Explosive Activation:
2 Sets: For Quality
5 Broad Jumps
5 Tempo Back Squats 31×1
Back Squat (Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
% is Based on 1RM Back Squat)
Extra Instructions:
We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.
The Cougar in the Car (AMRAP – Rounds and Reps)
“The Cougar in the Car”
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
10-20-30-40-50-60….
Double Unders
Medball: 20/14lb, 9/6kg
Goals / Stimulus / Objectives
Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders
Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7
Secondary Objective: Unbroken Sets on Double Unders
Stimulus: Leg Stamina / Short Burner
RPE: 7/10
Workout Strategy Notes:
We should be looking to maintain a fast pace from the beginning here, working to maintain our breath and stay composed through the medball cleans and double unders. Efficiency in movement on the medball clean and proficiency with our double unders is the focus of the day. Work to stay moving for the entire 8 min, limiting any excess rest.
Travel/Hotel/Limited Equipment (No Measure)
8:00 AMRAP
2-4-6-8-10-12…
Dual Dumbbell Squat Cleans
10-20-30-40-50-60….
Double Unders
Dumbbells: 2×25/15lb 12/7kg
Accessory Work (No Measure)
3-4 Sets: For Quality
15/15 Terminal Banded Knee Extensions
:30 Weighted Wall Sit
:15/:15 Single Leg Sorenson Hold
Recovery (Checkmark)
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose