CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up (3-5 minutes)

2 Sets: For Quality

10 Cossack Squats

16 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

16 Glute Bridges w/Pause at the Top

Specific Prep @ Warm-Up Loads (3-5 minutes)

2 Sets: For Quality

10 Air Squats

8 Dual Dumbbell Deadlifts

6 Dual Dumbbell Hang Power Cleans

4 Inchworm Push-Ups

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Primer (3-5 minutes)

Empty Barbell

3 High Hang Muscle Clean

3 High Hang Power Clean

2 Hang Muscle Clean

2 Hang Power Clean

1 Low Hang Muscle Clean

1 Low Hang Power Clean

–

Add Loads, so that bars are off the Floor

–

2 Sets

1 Pause Power Clean

1 Slow Power Clean

1 Power Clean

Power Clean (Power Clean
Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps

% is Based on 1RM Power Clean

Record Working Weight)

Extra Instructions/ Coaching Notes:

1.1.1.1 Denotes a cluster set of 4 single repetitions. If you’re feeling good, aim to perform 2-3 sets at 90%.

These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.

Piggyback (AMRAP – Rounds and Reps)

“Piggyback”

For Reps:

14:00 AMRAP

12 Dual Dumbbell Power Cleans

18 Push Ups

24 Air Squats

Dumbbells: MRx 30/20lbs, Rx 50/35lbs

Overview / Goals / Stimulus / Objectives

Goal: 6-9 Rounds

Score: Rounds & Reps

Stimulus: Cyclical / Complementary Triplet

RPE: 8/10

Primary Objective: Unbroken Power Cleans

Secondary Objective: Consistent Round Splits Across

Coaches Notes and Strategy:

Today we have a minimal interference workout which should allow you to push each station in relatively large sets here. Look to keep a steady pace from start to finish today, and keep your squat tempo consistent from round to round. The main point of emphasis here is to keep the dumbbell power cleans unbroken and focus on clean reps and range of motion.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Rounds:

:20 second GHD Supine Hold (Arms Extended)

1:00 Weighted Plank (Hands)

-rest as needed to remain unbroken-

The goal here is a longer static hold focusing both posterior and then anterior. If you can’t go unbroken on the plank, modify time slightly to a challenging unbroken set.

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