CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep
50 Single Unders
10 Alternating Box Step-Ups
10 Goblet Cossack Squats
10 Alternating V-Ups
–
2 Sets:
35 Double Unders or 50 Single Unders
10 Dual Dumbbell Step-Ups @ Warm-Up Loads
10 Goblet Squats
10 V-Ups
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Barbell Specific Warm-Up
10 Empty Barbell Reps
2 Sets x 5 Reps @ 40-50%
3 Reps @ 60%
Load Barbell with 65-70%
Back Squat (Back Squat
10:00 EMOM
3 Reps @ 65-70% of 1RM)
The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.
Cues:
Root through the feet, creating global tension, and focus on a 20×1 tempo for each rep
Substitutions:
Box Squats for athletes with knee or back pain.
Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.
Schwing! (Weight)
“Schwing!”
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 15 GHD Sit-Ups (MRx= To parallel)
minute 3: 10 Kettlebell Goblet Squats
minute 4: 50 Double Unders
Dumbbells: MRx 2×35/25lb, 15/12kg, Rx 2×50/35lb, 22.5/15kg
Box Height: 20in
Kettlebell: MRx 53/35lb, 24/16kg, Rx 70/53lb, 32/24kg
Coaching Notes, Strategy, and Goals
Goal : Complete each working movement within the minute.
Stimulus : Midline and Quad Stamina
RPE : 7/10
Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.
Secondary Objective : Keep the RPE for this workout at 7/10 or under
Workout Strategy:
The focus for this workout is to reinforce good quality mechanics, add unilateral loading and volume while targeting midline stability and stamina. We will be looking to complete each movement within the minute and ideally before the 40 second mark for each station. Focus on quality mechanics and consistent pacing across reps and movements. No need to push here today as this is meant to be more quality accessory volume than a high intensity workout today.
Movement Modifications:
Dual Dumbbell Step-Ups: Reduce the loading and / or the box height.
GHD Sit-Ups: Shorten the range of motion or move to V-Ups, Alternating V-Ups or medball weighted sit-ups.
Kettlebell Goblet Squats: Reduce the loading, move to a goblet box squat. or sub alternating lunges depending on the athlete’s limitations.
50 Double Unders: Reduce to 35 Double Unders or 30 seconds of practice, or we can sub 70 single unders for the 50 double unders.
Travel/Hotel/Limited Equipment (No Measure)
12:00 EMOM
minute 1: 10 Dual Dumbbell Bench Step-Ups
minute 2: 20 V-Ups
minute 3: 10 Kettlebell Goblet Squats
minute 4: 50 Double Unders
Choice on Loads
Accessory Work (No Measure)
3 Sets: For Quality
100ft (30m) Reverse Sled Drag
100ft (30m) Sled Push
1:00 Weighted Wall Sit
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