CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Bodyheat and Mobility (4 min)
2:00 Cardio Choice
–
:30 Down Dog to Up Dog Flow
10/10 Quadruped Thoracic Rotations
10/10 Quadruped Adductor Hip Rock
10 Down Dog Toe Touch
General Prep (No Measure)
To be completed at the direction of the coach.
General Prep (2min)
6 Inchworm Push-Ups
10 Alternating Box Step-Ups
6 Tall Muscle Clean
6 Strict Press
8 Behind the Neck Elbow Punch Throughs
6 Front Squats
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (3-5min)
2 Partial Wall Walks
5 Thrusters (Empty Barbell)
5 No Jump Burpees
5 Box Jump Overs
1 Full Walk Walk
3 Thrusters (Warm-Up Load)
5 Burpee Box Jump Overs
Shoulder Press (Take 10 minutes
1RM Shoulder Press)
Coaching Notes, Strategy, and Goals
% Strict Press
Goal: Consistent, Strong Reps with good speed on the barbell.
Stimulus: Absolute Strength
RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted
Key focus areas:
Root through the floor and think about pulling the barbell into the body then pressing on the rep in order to still gain an advantage in the stretch reflex.
Modifications:
We can move to a landmine press or dual dumbbell strict press as a modification for the strict press today.
Possibly add some reps and just keep loads moderate to work on form.
Slippery When Wet (Time)
“Slippery When Wet”
5 Sets: For Time
3 Wall Walks (MRx= to 20in from wall)
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg
Box Height: 24/20in
Coaching Notes, Strategy, and Goals
Goal Time Domain : 12-16 minutes (including the rest minute)
Time Cap: 18 minutes
Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set
Secondary Objective: Keep each set as consistent as possible across
Stimulus: Upper Body interference and density
RPE : 8/10
Set Breakdown
Wall Walks (Target: ~0:40–0:55)
Smooth and methodical — rushing costs time if you fail reps.
Focus on a strong lockout and straight arm strength as you move up the wall here.
Quick breath reset between each rep to maintain rhythm.
Thrusters (Target: ~0:15–0:30)
Unbroken every set of 5 reps at this weight should feel punchy, but manageable.
Big breath at the top of rep 1, then continuous cycle through 5.
Keep elbows high and heels down to drive through the bar. (Think Balance)
Burpee Box Jump Overs (Target: ~0:45 – 1:05)
Settle into a rhythm; stay low and fluid.
These are meant to be Box Facing for the workout today.
Travel/Hotel/Limited Equipment (No Measure)
5 Sets: For Time
3 Wall Walks
5 Dumbbell Thrusters
10 Burpee Bench Jump Overs
Rest 1:00 b/t sets
Dumbbells: 50/35lb, 22.5/15kg
Bench Height 18-20in
Accessory Work (No Measure)
4 Sets: For Quality
10 Alternating Single Arm Kettlebell Z-Press
-Rest 30 sec –
10 Dual Kettlebell Hollow Body Floor Press
– Rest 2:00 b/t sets –
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