CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

3 Sets: For Quality

10 Bootstrap Squats

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

5 Tall Muscle Cleans

5 Front Squats

3 Hang Squat Cleans

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

1.1.1 Squat Cleans @ 50%

4 Bench Press @ 50%

10 Wall Balls

1.1.1 Squat Cleans @ 60%

4 Bench Press @ 60%

10 Wall Balls

1.1.1 Squat Cleans @ 70%

—

Load to 70% of Bench

Load to 75% of Squat Clean

Them Bones (Weight)

“Them Bones”

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 1.1.1 Squat Clean

Station 2: 4 Bench Press + 16 Wall Balls

Squat Clean:

@ 70%+ of 1RM Squat Clean

Bench Press Loading:

Set 1: 70%

Set 2: 70%

Set 3: 75%

Set 4: 75%

Set 5: 80%

Set 6: 80%+

Wall Balls: MRx 14/10lb, 6/4k, Rx 20/14lb, 9/6kg, 10/9ft

Coaching Notes, Strategy, and Goals

Goal: Consistent Mechanics under increasing loads

Score: Sum Total Load between Squat Clean and Bench

Stimulus: Heavy Lifting Under Controlled Rest / Power Output and Absolute Strength

RPE: 8/10

Primary Objective: Maintain clean mechanics under barbell fatigue across squat clean triples

Secondary Objective: Stay consistent on the Bench, while managing wall ball interference
Workout Strategy:

“Them Bones” is a heavy alternating EMOM that targets full-body strength, front rack positioning, and pressing under fatigue. The 1.1.1 squat clean format emphasizes repeatability and battery work, treating each rep as a single with a controlled 10 second reset between.

On the bench press, weight should feel moderately heavy but manageable. Athletes should move with tempo—no bouncing—and maintain tight control into the 16 wall balls, which will immediately challenge shoulder endurance and breathing.

This is as much about position and pacing as it is about raw power. Move intentionally and avoid overreaching early.

Movement Modifications:

– Squat Clean: Start by reducing the loading. If needed, switch to power cleans or hang squat cleans for athletes with limited mobility or capacity.

– Bench Press: Look to move to Floor Press or Dumbbell Bench for Shoulder Limitations. Adjust reps to 6–8 if using lighter DBs.

– Wall Balls: – Reduce loads, target height, or volume (12 reps)

Travel/Hotel/Limited Equipment (No Measure)

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 2.2.2 Dumbbell Squat Cleans

Station 2: 8 Dumbbell Bench Press + 12 Squat Jumps

Dumbbells: Choose Challenging Unbroken Loads

Accessory Work (No Measure)

3 Sets: For Quality

16 Alternating Goblet Cossack Squats

10/7 Strict Dips (Bar)

45 Second Wall Sit, Add Load

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