CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Bodyheat and Mobility
20/20 Line Hops (Medial + Lateral)
10/10 Quadruped Thoracic Rotations
:30 Puppy Dog Pose
:20/:20 Samson Stretch
General Prep
1-2 Sets: For Quality
:30 Jump Rope Practice
10 Barbell Upright Rows
10 Barbell Strict Press
10 Deep Lunge Mountain Climbers
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (Barbell in the Rack)
2 Sets: For Quality
3 Jerk Dip Drives
2 Push Jerks (1 sec Pause in the Catch)
1 Split Jerk (1 sec Pause in the Catch)
*Goal here is priming positions for the overhead complex
Split Jerk (Push Jerk + Split Jerk
10:00 EMOM
1+1 @ 65%+)
% of 1RM Push Jerk
We are looking to reinforce form and mechanics in the Jerk today with the focus on the Push Jerk into the Split Jerk. For both we want to emphasize the dip and drive phase, staying vertically through the lift and then dropping into a firm position in the catch with straight arms and a solid lockout.
Scaling Modifications:
Adjust to Push Press + Push Jerk
Move to Dual Dumbbell Shoulder to Overhead
Hypnotize (AMRAP – Reps)
“Hypnotize”
For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg
Coaching Notes, Strategy, and Goals
Goal: 8+ Reps / Set
Stimulus : Upper Body Density /Hip Extension Bias
RPE: 8/10
Primary Objective : Complete the Double Unders and Shoulder to Overhead in under 1:10
Secondary Objective: Unbroken Movements across
Workout Strategy and Notes:
We are looking for the Double Unders to be done quickly in 1-2 sets before tackling the shoulder to overhead component with the goal of completing these as Push Jerks with an unbroken set that will take us right into some quick lateral Burpees over the Bar. We should have in the range of around that 20-30 sec mark to tackle the burpees with the goal of completing 8+ reps per set.
Movement Modifications:
50 Double Unders: Reduce reps to 35 Double Unders or move to 70 Single Unders for the day.
10 Shoulder to Overhead: Reduce the load or move to Dual Dumbbell Push Press for those with movement limitations.
Lateral Burpees: If you need more space adjust to traditional burpees. For less trained athletes move to elevated burpees
Travel/Hotel/Limited Equipment (No Measure)
For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
12 Dual Dumbbell Shoulder to Overhead
-Max Lateral Burpees over the Dumbbells
Rest 45 seconds b/t sets
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
7/7 Single Arm Kettlebell Z-Press
14 Tall Kneeling Banded Lat Pull Downs
:30 Weighted Wall Sit
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