CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Bodyheat + Mobility

400m Run

:15 Passive Hang + :15 Active Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90/90 Hip Switch

10/10 x 90-90 Get-ups

General Prep

10/10m A-Skips + B-Skips

10 Scapular Push-Ups

10 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

Specific Prep (No Measure)

To be completed at the instruction of the coach.
2 Sets: For Quality

5 Bar Kip Swings

5 Pull-Ups (Kipping, Strict, or Jumping)

5 Push-Ups (Can be elevated or kneeling)

10 Air Squats

Candy Land (Time)

“Candy Land”

3 Sets:

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets

Coaching Notes, Strategy, and Goals

Time Domain : 7-9 min / Set

Time Cap: 12min / set

Total Running Time Cap : 40 minutes

Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.

Secondary Objective: Complete each set in under 9 minutes

Stimulus: Chipper Mentality and Muscular Endurance / Stamina

RPE : 9/10
Workout Strategy and Movement Breakdown:

This workout starts off our cycle with a bang, tackling some Murph prep here to really dial things in. This workout is called “Candy Land” as each set is 20 Pull-Ups + 40 Push-Ups + 60 Air Squats, which is one set of the workout “Candy”. By pulling this into an interval scenario and having sets broken up by some brief periods of running we should allow for the volume to be more approachable while also creating greater carryover to Murph.

Movement Modifications:

Run: Can sub Bike Erg of Double the Distance for each run as the primary scale today. A note that we could move to an Echo or Assault Bike with the thought of adjusting to 16/12 Calories on the Assault / 200m Run and 15/11 on the Echo Per 200m Run

Pull-Ups : Primary Modification here will be moving to banded pull-ups, but we can adjust to jumping pull-ups or ring rows depending on the level of athlete.

Push-Ups: Look to move to an elevated push-up or band assisted push-up as the primary modifications for the day.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

3 sets, For Quality

10/10 Single Arm Dumbbell Row

10 Dumbbell Zottman Curls

10-12 Glute Bridge Dumbbell Pull-Overs

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d