CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
–
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
– Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
2 Sets
3 High Hang High Pull
3 High Hang Muscle Clean
3 Strict Press
3 Hang Power Clean
3 Push Press
3 Low Hang Power Clean + Push Jerk
8 Kip Swings
6 Strict Knee Raises
–
Add Loads to the Barbell
1-2 Sets
3 Touch and Go Clean and Jerks
3-5 Kipping Knees to Chest
3 Quick Single Clean and Jerks
3-5 Building to Working Option for Toes to Bar
A Storm is Coming (Time)
“A Storm is Coming”
For Time:
3 Rounds
18 Toes to Bar
15 Clean & Jerks
Barbell: MRx 95/65, Rx 135/95
Goals / Stimulus / Objectives
Goal: 9:00-15:00
Time Cap: 17:00
Stimulus: Barbell Cycling and Midline Interference
RPE: 8/10
Primary Objective: Toes to Bar in 3-4 Sets
Secondary Objective : Steady Barbell Cadence
Travel/Hotel/Limited Equipment (No Measure)
For Time:
3 Rounds
24 V-Ups
18 Dual Dumbbell Clean and Jerks
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
Finisher for the Day (In Class)
For Quality:
4-5 Sets
:20/:20 Single Leg Paloff Hold
:15 Boat Pose Hold
Pick a distance from the rig for the paloff that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.
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