CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Warm-Up (8-12min)
Every Minute On The Minute, 8-12 minutes
Minute 1: Cardio Choice
Minute 2: 10 Russian KBS + 10 Goblet Squats
Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 3: Mobilization Exercise
Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World’s Greatest Stretch
Round 3: :60 Thoracic Squat Rotations
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep (4-6 min)
Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo
–
Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 Reps @ 60-65%
–
Then Get starting Loads on the Barbell
Back Squat (Strength
Back Squat
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%
Rest as needed between 5-3-1 to complete within the 4:00 time frame)
Extra Instructions:
This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.
Crank (AMRAP – Rounds and Reps)
“Crank”
8:00 AMRAP
20 American Kettlebell Swing (MRx = Russian KB Swings)
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg
Box Height: MRx 24/20in, Rx 30/24in
Score = Rounds + Reps
Goals / Stimulus / Objectives
Goal: 3 Rounds
Time Domain: ~2:30 / round
Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.
Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge
Secondary Objective: Keep a steady and smooth pace on the box
Stimulus: Leg stamina and muscular endurance
RPE : 8/10
Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.
Workout Strategy Notes:
American Kettlebell Swing: Look to go unbroken with consistent tension through the midline in order to avoid any excessive flexion or extension.
Box Jumps: Smooth, repeatable effort with controlled landings to reduce impact on the legs.
Single Arm Overhead Walking Lunge: Use a controlled, methodical approach. Keep the kettlebell locked out overhead with a firm stable position with the bicep by the ear and a straight elbow.
Travel/Hotel/Limited Equipment (No Measure)
Travel / Hotel Gym:
As prescribed, Can Sub Bench Jump Overs for Box Jumps
Accessory Work (No Measure)
Optional Accessories
3 Sets: For Quality
12 Foam Roller Hamstring Curls
15 Barbell Hip Thrusts
20/20 sec S plit Squat Paloff Press Iso Hold
Recovery (Checkmark)
Mobility
1:00/1:00 Elevated Pigeon Pose
1:00/1:00 Single Leg Forward Fold
1:00 Seated Straddle
Foam Roll Quads and Hamstrings