CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (5-7 minutes)

400m Run

—

:30/:30 Samson Stretch

10/10 Quadruped Adductor Hip Rock

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
General / Specific Warm-Up (5-7 minutes)

3 Sets: Building Towards Workout

10m High Knees / 10m Butt Kicks / 10m Out and Back Accelerations

10 Air Squats / 10 Wall Balls / 10 Partner Wall Balls @ Working Loads

10 Kettlebell Deadlifts / 10 Russian Kettlebell Swings / 10 American Kettlebell Swings @ Working Loads

Sticky Gecko (Time)

“Sticky Gecko”

4 Rounds for Time, With a Partner

400m Medball Run (Weather Sub = .8K Bike with Medball overhead)

50 Partner Wall Balls

50 American Kettlebell Swings

Medball: 20/14lb, 9/6kg, 10/9ft

Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Score = For Time

Goal Time Domain : 20-25 minutes

Cap : 28:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 7.5/10

Primary Objective: Complete the Wall Balls unbroken

Secondary Objective: Complete the Kettlebell Swings in sets of 10 or greater
Workout Flow, Strategy and Coaching Notes:

400m Medball Run

One partner carries the medball at a time. Switch as needed to avoid excessive fatigue.

Aim for a consistent pace that allows for smooth transitions into the wall balls.

Communication is key—decide on switch points before you start.

50 Partner Wall Balls

Stand side by side and Shoot the Medball to the Target alternating reps for a combined 50 total repetitions.

Plan to go unbroken here as these style Wall Ball shots are easier than traditional as you have 1 rep to recover between each

50 American Kettlebell Swings

Plan to work into sets of 10-15 reps at a time switching as needed between partners until 50 total reps are completed.

Focus on hip extension with a neutral spine throughout the movement.

Travel/Hotel/Limited Equipment (No Measure)

4 Rounds for Time

400m Run

50 Air Squats

50 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

5 Sets: For Quality

50ft (15m) Sled Push, For Load

12/12 Banded Terminal Knee Extensions

Recovery (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose