CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
10 Bend and Bows
:15/:15 second Standing Overhead Tricep Stretch
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bulgarian Ring Rows
Warm-Up (No Measure)
To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)
2 Sets:
3 Hang Muscle Snatch
3 Hang Muscle Clean and Press
3 Hang Power Snatch
3 Hang Power Clean and Push Jerk
4-6 Bar Kip Swings
6 Box Jumps
I Stand Alone (AMRAP – Rounds and Reps)
“I Stand Alone”
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)
Box: 24/20
Barbell: MRx 75/55, Rx 115/75
*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Score: Rounds & Reps
Goals / Stimulus / Objectives
Goal : 7-11 Rounds
Stimulus: High Intensity Triplet / Transitions and Interference
RPE : 9/10
Primary Objective: Build Intensity Throughout
Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’
Travel/Hotel/Limited Equipment (No Measure)
For Reps:
15:00 AMRAP
6 Dual Dumbbell Ground to Overhead
9 Pull-Ups
9 Bench Jumps
Box: 24in/20in
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality: (As part of class)
5 Rounds
:30-:45 second Weighted Wall Sit
Rest 30 seconds
12 Seated Good Mornings
Rest 45-60 seconds
()
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations