CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar

Gymnastics Skill (No Measure)

Gymnastics Skills

15 minute Handstand Walk Skill Session

Primer (Checkmark)

To be completed at the instruction of the coach.
Workout Primer

2 Rounds

3-5 Toe to Bar or Movement Modification

5-10ft Handstand Walk or 1 Wall Walk

A Working Man (Time)

“A Working Man”

3 Rounds for Time

30 Toe to Bar

10m Handstand Walk (MRx = 10m Bear Crawl)

Score = Time

Goals / Stimulus / Objectives

Goal Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Workout Strategy Notes:

Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.

On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.

Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

Core / Bodybuilding Finisher (To be completed as a part of class)

– Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

– Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs

Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups

*For those strong at push-ups add a deficit or load on your back

This can also be done with a weight vest

Recovery (Checkmark)

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back