CrossFit – Fri, Mar 21

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2:00 Cardio Choice

–

2 Sets: For Quality

10 Bootstrap Squat

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

10 Cossack Squats

10 second Chin Over Bar Hold

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Then Working Loads on the Bar

Back Squat (Back Squat

Every 2:00 minutes x 6 Sets

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%

% is Based on 1RM Back Squat)

Little E (AMRAP – Reps)

“Little E”

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Goals / Stimulus / Objectives

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.

Secondary Objective: Unbroken Sets of Strict Pull-Ups

Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.
Workout Strategy Notes:

Wall Balls:

Open with a large set in the first minute to build volume before fatigue sets in.

After each pull-up set, re-engage quickly and aim for consistent, manageable chunks (e.g., sets of 10-15).

Focus on efficient breathing and a smooth rhythm to avoid excessive burnout.

Strict Pull-Ups:

Smooth, controlled reps to preserve pulling strength.

If needed, break into quick singles to avoid failure later in the workout.

Use a grip width that allows for maximal efficiency without over-fatiguing the shoulders.

Travel/Hotel/Limited Equipment (No Measure)

8:00 AMRAP

Max Dumbbell Thrusters

Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups

Dumbbells: Choice, Light and Unbroken for 15+ Reps

Accessory Work (No Measure)

O ptional Accessories

For Quality:

Part A)

10:00 EMOM

Minute 1 – 7 Narrow Grip Bench Press

Minute 2 – 7 Bentover Dumbbell Rows

For Part A, perform both movements at the heaviest load you can go unbroken with. For Part B, you will need to stand on a box or bench for the yo-yo curls to give the weight on the band enough room to oscillate through your reps here.

Recovery (Checkmark)

Mobility

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

Foam Roll Quads and Lats