CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up: (4-6 minutes)
2:00 Cardio Choice
—
2 Sets
10 Bend and Bows
10/10 Wrist Circles
10 Alternating Arms Swings
:15/:15 Overhead Tricep Stretch
20 Bear Plank Shoulder Taps
10 Alternating Scorpion Stretch
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep and Primer (6-8 minutes)
3 Hang Muscle Clean
3 Hang Power Clean
3 Low Hang Power Clean
-Add Loads-
Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads
–
1-2 Sets
1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips
3 Touch and Go Power Cleans @ working loads
5 Lateral Burpees over the Bar
Gin and Tonic (AMRAP – Rounds and Reps)
“Gin and Tonic”
18:00 AMRAP
3 Muscle-Ups (MRx = 3 Strict Pull-Ups and 3 Ring Dips)
6 Power Cleans MRx 95/65lb, Rx 135/95lb
9 Lateral Burpees over the Barbell
Score = Rounds + Reps
Goals / Stimulus / Objectives
Goal: 7-11 Rounds
Primary Objective: Consistent Pacing Round to Round
Secondary Objective: Unbroken Movements with a special focus on the Muscle-Ups for those that have them.
Stimulus: High Skill
RPE: 8.5/10
Coaches Notes and Strategy:
Pacing:
Start conservatively; aim for steady movement and minimize rest between transitions.
Look for unbroken reps or quick sets to minimize total rest time.
Power Cleans:
We should be focused on touch and go reps today and keeping the bar close and cyclical throughout the AMRAP.
Muscle-Ups
Work to keep unbroken sets of either the Muscle-Ups or the strength or skill option for the day.
Travel/Hotel/Limited Equipment (No Measure)
18:00 AMRAP
3 Strict Pull-Ups
3 Strict Dips
6 Dual Power Cleans
9 Lateral Burpees over the Dumbbells
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