CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

50 Single Unders

10 Alternating Box Step-Ups

10 Goblet Cossack Squats

10 Alternating V-Ups

–

2 Sets:

35 Double Unders or 50 Single Unders

10 Dual Dumbbell Step-Ups @ Warm-Up Loads

10 Goblet Squats

10 V-Ups

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Warm-Up

10 Empty Barbell Reps

2 Sets x 5 Reps @ 40-50%

3 Reps @ 60%

Load Barbell with 65-70%

Back Squat (Back Squat
10:00 EMOM
3 Reps @ 65-70% of 1RM)

The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.

Substitutions:

Box Squats for athletes with knee or back pain.

Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.

Schwing! (Weight)

“Schwing!”

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 GHD Sit-Ups (MRx= To parallel)

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Dumbbells: MRx 2×35/25lb, 15/12kg, Rx 2×50/35lb, 22.5/15kg

Box Height: 20in

Kettlebell: MRx 53/35lb, 24/16kg, Rx 70/53lb, 32/24kg

Coaching Notes, Strategy, and Goals

Goal : Complete each working movement within the minute.

Stimulus : Midline and Quad Stamina

RPE : 7/10

Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.

Secondary Objective : Keep the RPE for this workout at 7/10 or under

Workout Strategy:

The focus for this workout is to reinforce good quality mechanics, add unilateral loading and volume while targeting midline stability and stamina. We will be looking to complete each movement within the minute and ideally before the 40 second mark for each station. Focus on quality mechanics and consistent pacing across reps and movements. No need to push here today as this is meant to be more quality accessory volume than a high intensity workout today.

Movement Modifications:

Dual Dumbbell Step-Ups: Reduce the loading and / or the box height.

GHD Sit-Ups: Shorten the range of motion or move to V-Ups, Alternating V-Ups or medball weighted sit-ups.

Kettlebell Goblet Squats: Reduce the loading, move to a goblet box squat. or sub alternating lunges depending on the athlete’s limitations.

50 Double Unders: Reduce to 35 Double Unders or 30 seconds of practice, or we can sub 70 single unders for the 50 double unders.

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 20 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Choice on Loads

Accessory Work (No Measure)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

1:00 Weighted Wall Sit

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General / Partner Warm-Up

400m Med-Ball Run with Partner

—

2 Sets: For Quality with a Partner

20 (10 Each) Partner Medball Chest Pass

20/20 (10/ Partner / Each Side) Partner Medball Rotational Passes

20 (10 Each) Partner Med Ball Wall Balls

20 (10 Each) Partner Medball Sit-Ups

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer

—

200m Run

8 Wall Balls (Per Partner)

2 Ring Muscle-Ups or Muscle-Up Alternative (Per Partner)

Ruff Ryders (Time)

“Ruff Ryders”

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Ring Muscle-Ups

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.

*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip

So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups

Coaching Notes, Strategy, and Goals

Goal Time Domain : 20-30min

Time Cap: 30min

Stimulus : Partner Conditioning Workout / Chipper Mentality

RPE : 7/10

Primary Objective : Complete each round in under 7:00

Secondary Objective : Look to keep the run together and as close to 2:00 as possible, while keeping close to even sets on the Wall Balls with the goal of holding 10-15 reps at a time.
Workout Strategy and Breakdown:

This is a fun partner workout that will have us challenging our muscular endurance and stamina. The combo of Running, Wall Balls, and Ring Muscle-Ups should keep this moving as we have just enough of a dose of each to allow for slight interference while keeping the intensity high because we get those nice little rest periods with our partners.

Modifications:

Run: Initial substitution would be the Bike Erg before moving to an Echo Bike and then finally a row. We want a substitution that provides less interference for the Ring Muscle-Ups which is why Bike Erg would be our first modification. Double the distance on the bike for the run.

Wall Balls: Reduce the weight and/or the height or even move to Air Squats if needed for athletes.

Ring Muscle-Ups: Adjust to Low Ring Banded Muscle-Ups or Substitute Strict Pull-Ups and Strict Dips. We can also move to a very simple modification of Ring Rows and Push-Ups for our newest members to keep this as a simple and steady partner workout.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

4 Rounds

400m Run

40 Air Squats

10 Strict Pull-Ups

10 Strict Ring Dips

Accessory Work (No Measure)

4 Sets: For Quality

5 Weighted Strict Pull-Ups

:20/:20 Single Arm Ring Plank

:15 Extended GHD Supine Hold

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep:

2:00 Cardio Choice

—

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

-Wrist Circles

-Trunk Rotations

-Bow and Bend

– Down Dog Toe Touches

– Quarter Squat Reactive Jumps

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Warm-Up

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

– Snatch Pull

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Snatch Grip Push Jerk

Then add loads to the barbell and build to working weights

Hang Power Snatch (Hang Power Snatch
10:00 EMOM
3 Reps @ 60-65%)

Coaching Notes, Strategy, and Goals

Modifications:

This is a great style of weightlifting session for both newer athletes to the lifts and more experienced athletes. Plan to have all athletes tackle this as prescribed.

Power Snatch (To be used for percentages on the Hang Power Snatch)

Drop it Like it’s Hot (AMRAP – Rounds and Reps)

“Drop it Like it’s Hot”

10:00 AMRAP

5 Strict Handstand Push-Ups

10 Alternating Dumbbell Snatch

10 Box Jump Overs

Dumbbell: MRx 35/25lb, 15/12kg, Rx 50/35lb, 22.5/15kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal: ~ 6 Rounds

Stimulus : High Intensity Triplet / Mixed Modal Glycolytic work

RPE : 8/10

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective : Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.
Workout Strategy and Notes:

This is a fun little triplet that brings us shades of the Open from a couple years back. The goal here is to work on making these movements as cyclical as possible and manage fatigue in the Handstand Push-Ups as these will become the crux of the workout. A note that the Alternating Dumbbell Snatch should be at a load that remains unbroken throughout the entire AMRAP.

Modifications:

Strict Handstand Push-Ups: Box Piked Handstand Push-Ups (Kneeling or Toes on Box)

Alternating Dumbbell Snatch: Reduce the load or move to a Hang Dumbbell Snatch

Box Jump Overs: Reduce the box height or move to alternating box step-ups.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

5 Strict Handstand Push-Ups

10 Alternating Dumbbell Snatch

10 Bench Jump all the way Overs

Dumbbell: 50/35lb, 22.5/15kg

Bench Height: 18in

Accessory Work (No Measure)

5 Sets: For Quality

5 Strict Dips

10 Dual Dumbbell Bench Press

10/10 Half Kneeling Banded Chop

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility

1:00-2:00 Cardio Choice

:30/:30 Samson Stretch

:20/:20 Banded Front Rack Stretch

:30 Alternating Active Pigeon Stretch

General Prep

2 Sets, For Quality

:30 second Echo Bike

12-16 Alternating V-Ups

10 Goblet Cossack Squat

:15 Passive Hang + :15 Active Hang

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Loading

Front Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 65%

Front Squat (Front Squat
Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

Coaching Notes, Strategy, and Goals

Modifications:

We can move to a Front Rack Split Squat or Back Squat depending on the athlete’s limitations.

Possibly move to Goblet Squats or Dual Dumbbell Front Squats as another alternative to the traditional Front Squat for the Day.

All of the Lights (AMRAP – Reps)

“All of the Lights”

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 15 Toes to Bar

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: MRx 2 x 35/18lb, 16/8kg, Rx 2 x 53/35lb, 24/16kg

Coaching Notes, Strategy, and Goals

Goal: 15/11+ Calories / Set

Stimulus : Midline and Quad Stamina

RPE : 8/10

Primary Objective: Complete the Lunges and Toes to Bar within the minute

Secondary Objective : Push the calories on the bike and look to increase on each set.
Workout Strategy and Breakdown:

Let’s just say the legs and midline are going to feel this one. We are starting off this cycle with some lighter work on toes to bar with total volume here only being in that 45 rep range, however the combination of the Dual Kettlebell Front Rack Lunge and Bike sandwiching the Toes to Bar will pack a punch and make each set more difficult. Look to stay controlled and remain tight with an upright torso on the Dual Kettlebell Front Rack Lunge. For the Toes to Bar, pick a modification that we can at least maintain 5 quick sets of 3 reps, or 3 quick sets of 5 reps. For our higher level athletes, we will be looking to keep and maintain unbroken sets.

Modifications:

Dual Kettlebell Front Rack Reverse Lunge: Reduce the Load or move to a Goblet Lunge to reduce complexity.

Toes to Bar: Adjust to Toes to Target, Alternating Toes to Bar, Kipping Knees to Chest, Kipping Knee Raises, or adjust to a form of V-Up, Alternating V-Up, or abmat sit-up if hanging is the issue. We could even move to GHD Sit-Ups if it’s just a shoulder issue in order to maintain the intensity here.

Echo Bike: Can sub any machine here, but ideally sticking with a Bike Erg or Assault Bike as primary scaling.

Travel/Hotel/Limited Equipment (No Measure)

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 10 Strict Toe to Bar

minute 3: 1:00 Hard on Machine

minute 4: Rest

Kettlebells: 2 x 53/35lb, 24/16kg

Accessory Work (No Measure)

Dan Lincoln’s Special 83rd Birthday Challenge

Happy 83rd Birthday Dan! We Love You!

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

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

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

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