CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (8-10 minutes)

2-3 Sets, For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6 /6 Half Kneeling KB Windmi ll

6/6 Single Arm Ring Row s

10 Ring V-Out s

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

–

Ring Muscle-Up Skills and Progressions (10-15 minutes)

Gymnastics Skill (No Measure)

Ring Muscle-Ups

8:00 EMOM

3-5 Ring Muscle-Ups

Extra Instructions / Coaches Notes

Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

Live Ammo (Calories)

“Live Ammo”

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calorie Bike

minute 4: Rest

Box: 24/20in

Score = Total Sum Calories

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals

RPE: 9/10

Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round

Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.

Workout Strategy and Coaches Notes:

We should be looking to tackle the Burpee Box Jump Overs at a strong pace, looking for efficiency and how well we can maintain our pace on each set. For the Toe to Bar we want to see big sets here with the ideal of completing each set of 15 reps unbroken or close to unbroken. The Bike should be hit at around 90% intensity with the idea of emptying the tank on the final set.

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 12 Line Facing Burpees

minute 2: 15 Toe to Bar

minute 3: Max Effort Cardio Machine

minute 4: Rest

Accessory Work (No Measure)

Part A)

10:00 EMOM

Minute 1 – 8 Narrow Grip Bench Press, Moderate

Minute 2 – 16 Dual KB Gorilla Rows

Part B)

5:00 Tabata (:20 Work/:10 Rest)

Station 1 – Banded Bicep Curls

Station 2 – Banded Tricep Extensions

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch