CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Bodyheat + Mobility
400m Run
:15 Passive Hang + :15 Active Hang
:30/:30 Kettlebell Hip Shift
1:00 Alternating 90/90 Hip Switch
10/10 x 90-90 Get-ups
General Prep
10/10m A-Skips + B-Skips
10 Scapular Push-Ups
10 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
Specific Prep (No Measure)
To be completed at the instruction of the coach.
2 Sets: For Quality
5 Bar Kip Swings
5 Pull-Ups (Kipping, Strict, or Jumping)
5 Push-Ups (Can be elevated or kneeling)
10 Air Squats
Candy Land (Time)
“Candy Land”
3 Sets:
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets
Coaching Notes, Strategy, and Goals
Time Domain : 7-9 min / Set
Time Cap: 12min / set
Total Running Time Cap : 40 minutes
Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.
Secondary Objective: Complete each set in under 9 minutes
Stimulus: Chipper Mentality and Muscular Endurance / Stamina
RPE : 9/10
Workout Strategy and Movement Breakdown:
This workout starts off our cycle with a bang, tackling some Murph prep here to really dial things in. This workout is called “Candy Land” as each set is 20 Pull-Ups + 40 Push-Ups + 60 Air Squats, which is one set of the workout “Candy”. By pulling this into an interval scenario and having sets broken up by some brief periods of running we should allow for the volume to be more approachable while also creating greater carryover to Murph.
Movement Modifications:
Run: Can sub Bike Erg of Double the Distance for each run as the primary scale today. A note that we could move to an Echo or Assault Bike with the thought of adjusting to 16/12 Calories on the Assault / 200m Run and 15/11 on the Echo Per 200m Run
Pull-Ups : Primary Modification here will be moving to banded pull-ups, but we can adjust to jumping pull-ups or ring rows depending on the level of athlete.
Push-Ups: Look to move to an elevated push-up or band assisted push-up as the primary modifications for the day.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
3 sets, For Quality
10/10 Single Arm Dumbbell Row
10 Dumbbell Zottman Curls
10-12 Glute Bridge Dumbbell Pull-Overs
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d