CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep:

1:00 Bike

:30/:30 Samson Stretch

:30 Alternating Scorpions

:30 Up Dog to Down Dog

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2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Loading

10 Empty Barbell Reps

5 Reps @ 40-50%

3 Reps @ 55-60%

2-3 Reps @ 65%

Then working loads on the barbell

Bench Press (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

Coaching Notes, Strategy, and Goals

% of Bench Press

Key focus areas:

Press through the floor with your feet

Flex your glutes

Imagine pulling the bar down and engaging your mid back on the press.

Modifications:

We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.

We’re Not Worthy (AMRAP – Reps)

“We’re Not Worthy”

5 Sets

2:00 AMRAP

15/11 Calorie Echo Bike

15/10 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Coaching Notes, Strategy, and Goals

Goal : Complete 8+ Toes to Bar each set

Stimulus : Upper Body Density and Midline Stamina

RPE : 8/10

Primary Objective : Complete the buy-in work of the Bike and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

Workout Strategy:

We should look to hit the bike hard and get it done in under 50 seconds before transitioning to the Push-Ups. We should plan to hit the Push-Ups in under 30 seconds and only need to break up into 2 sets or less. We will then make our way to the rig and work to link 1-2 good sets here to accumulate 8+ reps with the goal of maintaining consistency across all sets.

Movement Modifications:

15/11 Calorie Echo Bike: 16/13 Assault Bike, 18/14 Bike Erg

Push-Ups: Elevated Push-Ups or Band Assisted Push-Ups

Toe to Bar: Alternating Toes to Bar > Toes to Target > Kipping Knees to Elbows or Chest > Hanging Strict Knee Raises

Travel/Hotel/Limited Equipment (No Measure)

5 Sets

2:00 AMRAP

200m Run

15/10 Push-Ups

– Max V-Ups in the Remaining Time

Rest 1:00 b/t sets

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Floor Dumbbell Pull-Overs

10-12 Floor Dumbbell Skull Crushers

:30/:30 Standing Paloff Press Hold

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations