CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
For Quality
3 Sets
20 seconds on / 10 second transition
– Jump Rope
– Bootstrap Squats
– Scapular Pull-Ups
– Ring Rows
– Cossack Squats
Back Squat (Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+
% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building)
Fruitbat (Time)
“Fruitbat”
For Time
10 Rounds
7 Chest to Bar Pull-ups (Rx+= 3 Bar Muscle Ups)
5 Front Squats
35 Double Unders
Barbell: MRx 95/65, Rx 115/75, Rx+ 155/105
Goals / Stimulus / Objectives
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
RPE: 8/10
Primary Objective: Go Unbroken
Secondary Objective: Manage Transitions To Control Intensity
We are looking for this workout to stay unbroken on the Pull-ups/Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.
Travel/Hotel/Limited Equipment (No Measure)
For Time
10 Rounds
7 Pull-Ups
7 Dual Dumbbell Front Squats
35 Double Unders
Accessory Work (No Measure)
For Quality
5 Sets
6-8 Strict Chest to Bar (Pronated)
100ft (30m) Farmers Carry, For Load
*Add Band to Allow for Full ROM and maintain sets and reps here today.
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