CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
For Quality
10:00 AMRAP
200m Run
1 Barbell Complex*
10 Alternating Box Step-Ups
5 Inchworm Push-Ups
5 Pike Push-Ups
Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans
Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean
Building to a Heavy for the Day
Stimulus: Barbell Conditioning and Cycling)
Spy Game (Time)
“Spy Game”
3 Rounds For Time
400m Run
20 Box Jump Overs
15 Handstand Push-Ups (MRx=1 Abmat)
Box Height: 24/20
Goals / Stimulus / Objectives
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
RPE: 8/10
Primary Objective: Complete each round as close to 4:00 minutes as possible
Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less
We are looking to hit a good quick triplet here with the focus on moving quickly and efficiently from the run into the Box Jump Overs and then moving towards consistent sets of Handstand Push-Ups. Choose a scaling option that allows for the Handstand Push-Ups to be done in as close to 1:00 or less as possible in order to keep the stimulus and the time domain.
Travel/Hotel/Limited Equipment (No Measure)
Sub Bench Jump Overs
Accessory Work (No Measure)
For Quality:
5 Sets
7/7 Single Arm Dumbbell Z-Press
14 Double Dumbbell Bent Over Row
Rest as needed b/t sets and exercises
Recovery (Checkmark)
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch