CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep:
2 Sets: For Quality
1:00 Cardio Choice
10 Kettlebell Deadlifts
10 Alternating Reverse Lunges
10 Glute Bridges
:30 Dead-Bugs
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell + Plyo Prep:
6 Empty Barbell Romanian Deadlifts
2 Broad Jumps (Both Legs)
4 Deadlifts @ 40%
1/1 Single Leg Broad Jump with 2 foot landing
4 Deadlifts @ 50%
1/1 Single Leg Broad Jump with 2 foot landing
—
Then, build to 65% for working sets
Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM
+
2/2 Single Leg Broad Jump to 2 Foot Landing)
Coaching Notes, Strategy, and Goals
% is Based on 1RM Deadlift
Perform each jump to maximum distance with a firm stick on the landing. These are touch and go deadlifts.
Record Working Weight
Stimulus: Absolute Strength + Speed Strength and Power Development (Unilateral Stability)
Cues:
Focus to push the ground away on the deadlift and have the hips and shoulders rise at the same rate.
Single Leg Broad Jumps really work to drive the other leg back and the whip forward and through to create momentum into the jump, then stick the landing with both feet to work on better stability and power.
Modifications:
Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.
Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2
Cornbread Collapse (AMRAP – Reps)
“Cornbread Collapse”
Tabata Mash-Up
8 Sets
:20 American Kettlebell Swings (MRx = Russian KB Swings)
:10 Rest
:20 Burpees
:10 Rest
Kettlebell: 53/35lb, 24/16kg
Coaching Notes, Strategy, and Goals
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set
Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control
RPE: 9/10
Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off
Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
Workout Strategy:
This piece blends two high-output movements into quick sprints with short rest periods. The kettlebell swings should be performed unbroken every round—control the hip drive, and keep the bell above the head without overextending. Breathe intentionally at the top of each rep.
The burpees are where athletes tend to fade. Focus on finding a consistent rhythm, it doesn’t need to be frantic, but it should be steady and aggressive. Work to find a style of burpee that allows for continuous movement and limited drop off. This could mean jumping back then stepping up, rebounding, or step back and hop up on the burpee. But, the overall goal here is to maintain a burpee rate that is faster than 1 rep every 3 sec.
The :10 rest intervals will feel short and allow just enough time to get reset for the next movement and tackle them with full intensity.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed or Dual Dumbbell Hang Muscle Snatch @ 2 x 30/20lb, 14/9kg
Accessory Work (No Measure)
4 Sets: For Quality
12 Ring Hamstring Curls
:45 Weighted Sorenson Hold
Recovery (Checkmark)
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch