CrossFit – Fri, May 30

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

200m Run

5/5 World’s Greatest Stretch

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Push Press (Push Press
10:00 EMOM
3 Reps @ 65-70% of 1RM)

Coaching Notes, Strategy, and Goals

Modifications:

We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day.

Finkle is Einhorn (Time)

“Finkle is Einhorn”

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Dumbbell Facing Burpees

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

Coaching Notes, Strategy, and Goals

Goal: 11-15min

Time Cap: 18min

Stimulus: Grinder / Upper Body Density

RPE: 8/10

Primary Objective: Maintain a pace as close to 4-5min as possible

Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.
Workout Strategy:

This one’s a shoulder and engine test with a sneaky grind. Start each round steady on the wall walks, keep your core tight and pace your reps to avoid redlining early. Push the run but stay just under threshold to allow for a strong finish in later rounds. On the dumbbell hang clean and jerks, move with control—switch arms at the top and keep breathing steady. Aim for unbroken sets or quick singles if needed. The dumbbell-facing burpees will spike your heart rate, so stay low, move efficiently, and fight for consistent reps. This workout builds in intensity, so round one should feel controlled, round two consistent, and round three is all about grit.

Movement Modifications:

Wall Walks: We can scale to 20in from the wall or 30in from the wall as the ideal scales. Lastly just place hands on the ground then move feet high up the wall, hold, then come down. This helps for those that can’t move their hands, but still can work on getting inverted and placing some emphasis into straight arm strength.

400m Run: We can move to an 850/800m Bike Erg, 500/450m Row or Ski Erg or a 30/22 Calorie Echo.

Dumbbell Facing Burpees: Move to lateral burpees over the dumbbell or we can adjust to traditional burpees if needed. For those with more limitations we can adjust to elevated burpees or up downs.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

3 Sets: For Quality

10 Reverse Nordic Curls

10/10 Single Arm Strict Press

10/10 Single Arm Dumbbell Row

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