CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Mobility and Activation Work
2 Sets: For Quality
1:00 Cardio Choice
:30/:30 Banded Front Rack Mobility :
:30/:30 Banded Hip Distraction
:30 Elevated Prayer Stretch
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Movement Prep
3 Sets, Building Complexity and Loading
1 Wall Walk + :10 Nose to Wall Handstand Hold
10 Medball Front Squats / Wall Balls
12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs
5 Barbell Push Press
5 Barbell Front Squats
Push Press (Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat)
Coaching Notes, Strategy, and Goals
Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day
Stimulus: Absolute Strength Development and Test
Cues:
Front Squat: Root through the feet, push up through the elbows and flex the belly.
Push Press: Vertical dip and drive, keep the elbows underneath and slightly in front of the bar, and finish strong overhead with the bar centered over midline.
Modifications:
For the Front Squats we can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.
For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it’s the range of motion that is creating the biggest limitation or pain here.
Front Squat (Score your squats from the above strength session.)
Walking on the Walls (Time)
“Walking on the Walls”
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Jump Over: 24/20in
Coaching Notes, Strategy, and Goals
*(Re-Test from 6-13-2024)
Goal: 4-7 minutes
Time Cap: 10 minutes
Stimulus: Shoulder / Quad Interference and Muscular Stamina
RPE: 8.5/10
Primary Objective: Complete each set of Wall Walks in under 1:00
Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.
Workout Strategy:
This chipper flows up and then down the rep ladder, demanding smart pacing and composure. Open up with wall walks, maintaining a strong position and deliberate tempo, don’t rush and blow up your shoulders early. The first set of wall balls should be unbroken, then move immediately to box jump overs with steady footwork and step-downs. The center chunk of 30 wall balls will test your breathing and composure, breaking into manageable sets like 15-15 or 12-10-8. On the way back through, fight for a strong finish on the final set of wall walks. Efficient transitions and breathing will separate those who move well under fatigue.
Movement Modifications:
– Wall Walks: Scale to 3 reps or partial wall walks; sub with box pike walks or shoulder taps as needed
– Wall Balls: Use lighter medball or reduce reps to 12-24-12 as needed
– Box Jump Overs: Lower the box height first, then look to move to step-overs as needed.
Travel/Hotel/Limited Equipment (No Measure)
For Time
5 Wall Walks
20 Air Squats
20 Bench Jump Overs
40 Air Squats
20 Bench Jump Overs
20 Air Squats
5 Wall Walks
Accessory Work (No Measure)
For Quality:
5 Sets
:20/:20 Copenhagen Plank
:20/:20 Single Leg Wall Sit
Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality and unbroken holds.
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