CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

2-3 Sets: Building to Working loads

8 Alternating Dumbbell Snatch

4 Burpee Box Jump Overs

*Work on efficiency and movement patterns here prior to the workout.

Party On (AMRAP – Rounds and Reps)

“Party On”

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg

Box Height: 24/20in

Alternating Full Rounds with a Partner.

The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.

Coaching Notes, Strategy, and Goals

Goal: Complete 10-13 Total Rounds between you and your partner.

Stimulus: Anaerobic / Lactate Power

RPE : 9/10

Primary Objective: Complete each round of the workout in under 2:00 minutes.

Secondary Objective : Lean into a movement you are classically weak at and push that. This means that if BBJO are not your thing, make them your thing today and lean into quick efficient movement here to finish off each round.

Workout Strategy:

We should look to hit each movement and each round fast with the knowledge that we get a full rest before tackling the next round. The goal here of hitting the Row fast, the Dumbbell Snatch unbroken and then sprinting the Burpee Box Jump Overs to finish off the round. As soon as one partner has finished their round, then the next partner can begin their row calories and tackle the next round. Plan to start hot and finish hot here. It takes some grit and will definitely bring the fire today.

Movement Modifications:

15/12 Calorie Row: 14/11 Calorie Ski Erg or 15/12 Calorie Bike Erg, 8 Shuttle Runs.

Alternating Dumbbell Snatch: We can adjust to a hang position and / or reduce the loading depending on the athlete’s limitations.

Burpee Box Jump Overs: Reduce the Box Height > Adjust to Burpee Box Step-Overs > Move to Burpees over Dumbbell.

Travel/Hotel/Limited Equipment (No Measure)

6 Sets: For Time

1:00 Machine of Choice

12 Alternating Dumbbell Snatch

9 Burpee Box Bench Jump Overs

Rest 1:1 b/t sets

Accessory Work (No Measure)

4 Sets

12 Dual Dumbbell Bicep Curls

100 (30m) Sandbag Bear Hug Carry

Load: Choice

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch