CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Mobility Prep and Body Heat: (8 minutes)
3:00 Cardio Choice
10 PVC Pass Throughs
5/5 PVC Pipe Around the Worlds
:20/:20 second Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
General Warm-Up (4-6 minutes)
2 Sets: For Quality
5 Hang Muscle Snatch
8 Scapular Pull-Ups + 6-8 Bar Kip Swings
5 Up Downs
10 Alternating Box Step-Ups
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
Specific Warm-Up / Primer (6-8 minutes )
5 Hang Power Snatch + 5 Low Hang Power Snatch (Empty Barbell)
5 Pull-Ups (Jumping /Strict / Kipping / Butterfly)
3 Burpee Box Jump Overs
–
Add Loads
Go Over Kipping and Butterfly Pull-Ups + Barbell Cycling
–
7 Power Snatch
7 Pull-Ups
5 Burpee Box Jump Over
3 Power Snatch
3 Pull-Ups
1 Burpee Box Jump Overs
Manhattan (Time)
“Manhattan”
2 Person Team
For Time: Waterfall
27 Power Snatch
24 Pull-Ups
21 Burpee Box Jump Overs
21 Power Snatch
18 Pull-Ups
15 Burpee Box Jump Overs
Rest 3:00 minutes
21 Power Snatch
18 Pull-Ups
15 Burpee Box Jump Overs
15 Power Snatch
12 Pull-Ups
9 Burpee Box Jump Overs
Barbell Load: MRx 45/35lb, Rx 75/55lb
Box Height: 24/20”
Score = Total Time to Completion from when partner 1 starts Power Snatch and partner 2 finishes last set of Burpee Box Jump Overs
Goals / Stimulus / Objectives
Goal: 18:00 – 22:00
Time Cap: 25 minutes
Stimulus: Barbell Cycling / Grip Endurance / Full Body Muscular Stamina
RPE: 8/10
Primary Objective: Complete each set of Burpee Box Jumps in under 2:00 minutes
Secondary Objective: Maintain big sets on the barbell of 8+ reps each set
Travel/Hotel/Limited Equipment (No Measure)
For Time:
24-20-16-12-8
Alternating Dumbbell Snatch
20-16-12-8-4
Burpee Bench Jump Overs
12-10-8-6-4
Strict Pull-Ups
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
For Quality:
Part A)
5 Sets
1:00 Unbroken Dead Hang
10 Barbell Good Mornings, Moderate
Part B)
4 Sets
10/10 Single Arm Dumbbell Bent Over Rows
10-15 Ring Bicep Curls , Moderate
The dead hang must be unbroken, add assistance as needed. Use a load for the curls and overhead extensions where the last 2-3 reps are tough.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose