CrossFit – Mon, May 19
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.
Cues:
Root through the feet, creating global tension, and focus on a 20×1 tempo for each rep
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 – Sat, May 17
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 – Fri, May 16
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
% of 1RM Power Snatch
The primary focus will be on keeping the barbell close and working into a fast turnover. The goal is to stay snappy and quick into the punch. Finish strong and then reset to the top of the lift before catching and then resetting back to the knee for reps 2 and 3.
Key focus areas:
Speed through the Middle
Bar Close
Snappy Turnover
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 – Thu, May 15
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
% Front Squat
Goal: Consistent, Strong Reps with good speed out of the Front Squat
Stimulus: Absolute Strength
Cues:
Root through the floor, press up through the elbows and lead with the chest staying tall.
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
Pick a movement and do 83 reps! For QUALITY!
Air Squats
Ab-Mat Sit-Ups (or GHD)
Push Ups
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 – Wed, May 14
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
CrossFit – Tue, May 13
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
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals