CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep:
2 Sets: For Quality
1:00 Row
12 Alternating Box Step-Ups
10/10 Single Kettlebell Staggered Stand RDL
:15 Hollow Hold
20 Glute Bridges
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep:
10 Barbell Romanian Deadlift
5 Box Jumps
10 Deadlifts
3 Box Jumps to Higher Box
—
Then Build to Working Weights and Height
Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps)
Coaching Notes, Strategy, and Goals
We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height
Cues today: Push the ground away, while keeping the bar close.
Scaling Modifications:
Hex Bar Deadlift
Sumo Deadlift
Block Deadlifts
Hard Knock Life (Time)
“Hard Knock Life”
For Time:
Every 4:00 minutes x 3 Sets
300/250m Row
25 Russian Kettlebell Swings
25 Abmat Sit-Ups
Kettelbell: 53/35lb, 22.5/15kg
Coaching Notes, Strategy, and Goals
Time Domain: 2:45-3:15/ Set
Time Cap: 3:45 / Set
Stimulus: Posterior Chain and Midline Conditioning
RPE : 7/10
Primary Objective : Complete each set in under 3:15
Secondary Objective : Unbroken Kettlebell Swings
Workout Strategy and Breakdown:
We should tackle each set on the rower at a hard fast pace as the Russian Kettlebell Swings and Abmat Sit-Ups should still be doable after hitting the rower hard. We will be looking to complete the row as close to 1:00 as possible, which will place us in the zone of 1:42-1:52/500m for men and 2:00-2:10/500m for women. We will then tackle the Russian Swings as a big unbroken set to create some overload in the grip and posterior chain before completing a quick set of 25 abmat sit-ups to finish off each set.
Movement Modifications:
Row: Sub out a Ski Erg or Bike Erg as primary sub’s today, but we can also sub 8 shuttle runs or a 200m run.
Russian Kettlebell Swing: First reduce the volume, then reduce the loading
Abmat Sit-Ups: Adjust volume as needed or otherwise move to a traditional crunch.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
Every 4:00 minutes x 3 Sets
1:00 Cardio Choice
25 Russian Kettlebell Swings
25 Abmat Sit-Ups
Kettelbell: 53/35lb, 22.5/15kg
*Can sub dual dumbbell swings for russian swings
Accessory Work (No Measure)
3 Sets: For Quality
10/10 Single Leg Glute Bridge Medball Squeeze
5 Hamstring Walkouts
:20/:20 Kettlebell Side Plank
Recovery (Checkmark)
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose