CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

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3 Sets, For Quality

15 Banded Good Mornings

10 Alternating Box Step-Ups

5/5 Pistol Box Step-Downs

10/10 Single Leg Foot Elevated Glute Bridge

5/5 Single Arm Ring Rows w/Rotation

Triple Mushroom (Time)

“Triple Mushroom”

For Time: With a Partner

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

7 Rope Climbs

Barbell: MRx 185/125, Rx 225/155

Dumbbells: MRx 35/20, Rx 50/35

Box: 24/20

Can Sub: Kettlebells for Dumbbells if necessary

Goals / Stimulus / Objectives

Goal: 16:00-22:00

Time Cap: 25:00

Score: Time

Stimulus: Posterior Chain and Pulling

RPE: 8/10

Primary Objective: Manage Grip Fatigue

Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.

This workout will, for most people, be about managing muscle fatigue and keeping consistent breaks between movements. Aim to approach the first round of deadlifts and step ups a bit more conservatively so that you can push the pace on the rope climbs, and lean into the second round by feel. This is a pretty large set of climbs, and the second round has the potential to bring you to a screeching halt if grip fatigue isn’t managed appropriately to that point. Especially in a ‘sprint adjacent’ format like this for our top athletes, who will certainly be playing with fire a bit more here today. Remember that you are alternating reps as you need to with a partner so being able to keep shorter quick sets with that short rest period should allow for a more sustainable workout.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel Gym: Solo

2 Rounds

28 Dual Deadlifts

28 Dual Dumbbell Bench Step-Ups

14 Inverted Rows

Accessory Work (No Measure)

For Quality:

Part A)

5 Rounds

1:00 Dead Hang

-rest :15-

:30 Ring Hamstring Curls

-rest :15-

Part B)

5 Rounds

:30 Banded Curls

:30 Banded Tricep Extensions

If the ring hamstring curl is too difficult, perform foam roller hamstring curls .

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