CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Mobility
:30/:30 Pigeon Pose
:30/:30 Scorpion Stretch
:30 Puppy Dog Pose
Warm-Up (No Measure)
To be completed at the instruction of the coach
General and Specific Activation Work
9:00 EMOM
minute 1: Cardio Choice
minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold
minute 3: *Barbell Complex
*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Babell Prep:
w/ Empty Barbell
2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)
—
w/ Loaded Barbell
3 x Power Clean + Push Press + 3 Push Jerk
*Building to Working Loads
Push Press (Power Clean + Push Press + Push Jerk
Every 2:00 x 5 Sets
1+1+3 @ 75%+ of 1RM Push Press)
Coaching Notes, Strategy, and Goals
% of Push Press
Goal: Work towards 85% of 1RM Push Press on the final set of this complex.
*Do not exceed 90%
Stimulus: Speed Strength / Overhead Emphasis
Cues:
Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders
For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.
Modifications:
If needed, move to dumbbell movements for the barbell if mobility and the front rack position are problematic.
We can always move this to a Clean Deadlift + Hang Power Clean rather than a Power Clean from the floor.
PRV It, Diane (Time)
“PRV It, Diane”
For Time:
21-18-15
Deadlifts
15-12-9
Wall Facing Handstand Push-Ups
Barbell: MRx 155/105lb, 70/48kg, Rx 225/155lb, 102/70kg
Coaching Notes, Strategy, and Goals
Goal: 7:00–11:00
Time Cap: 12:00
Score: Time
Stimulus: Classic Couplets / Pressing Fatigue Under Load
RPE: 8/10
Primary Objective : Intelligent Management of Handstand Push-Ups
Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.
Workout Strategy:
This month’s Team PRVN Tuesday brings in a fun little twist on a classic CrossFit Benchmark. It’s a test of lower body pulling endurance and vertical pressing stamina, demanding a balance between intensity and control. Athletes should aim to hit the deadlifts in 2 sets or less if possible, but quick 2-3 sets are totally valid if it protects shoulder fatigue heading into the HSPU.
The wall-facing handstand push-ups are the main limiter here—break them early, even if you feel fresh, to stay ahead of burnout. Something like 5-5-5 or 6-5-4 in the round of 15 could be smart. If you’re using a box or modifying, move fast and hit your transitions clean. The key to success here is not overreaching early here.
Movement Modifications:
Deadlifts: Reduce the load, move to Hex Bar or Sumo Deadlifts: if needed adjust to RDLs or Block Deadlifts
Wall-Facing Handstand Push-Ups: Box Piked Handstand Push-Ups, Wall Facing Kipping Handstand Push-Ups are a valid sub today, or Tall Kneeling Dumbbell Press
Travel/Hotel/Limited Equipment (No Measure)
For Time:
21-18-15
Dumbbell Deadlifts
15-12-9
Wall Facing Handstand Push-Ups
Dumbbells: Choice on Loads, Heavy
Accessory Work (No Measure)
4 Sets: For Quality
6-8 Dual Kettlebell Z-Press
12-15 Banded GHD Hip Extensions
– Max Sorenson Hold
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