CrossFit – Fri, Dec 13
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
Grannies (AMRAP – Reps)
“Grannies”
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: MRx 75/55, Rx 95/65
Goals / Stimulus / Objectives
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
Travel/Hotel/Limited Equipment (No Measure)
16:00 EMOM
minute 1: Max Single Arm Overhead Squat
minute 2: Max Toes to Bar
minute 3: Max Shuttle Runs
minute 4: Rest
Dumbbell: Choice Loads
Accessory Work (No Measure)
For Quality:
12:00 EMOM:
Minute 1 – Max L-Sit
Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg
Score: Total Reps, 1 sec = 1 rep
RPE: 7/10
This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
CrossFit – Fri, Dec 13
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
Grannies (AMRAP – Reps)
“Grannies”
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: MRx 75/55, Rx 95/65
Goals / Stimulus / Objectives
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
Travel/Hotel/Limited Equipment (No Measure)
16:00 EMOM
minute 1: Max Single Arm Overhead Squat
minute 2: Max Toes to Bar
minute 3: Max Shuttle Runs
minute 4: Rest
Dumbbell: Choice Loads
Accessory Work (No Measure)
For Quality:
12:00 EMOM:
Minute 1 – Max L-Sit
Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg
Score: Total Reps, 1 sec = 1 rep
RPE: 7/10
This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
CrossFit – Fri, Dec 13
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
Grannies (AMRAP – Reps)
“Grannies”
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: MRx 75/55, Rx 95/65
Goals / Stimulus / Objectives
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
Travel/Hotel/Limited Equipment (No Measure)
16:00 EMOM
minute 1: Max Single Arm Overhead Squat
minute 2: Max Toes to Bar
minute 3: Max Shuttle Runs
minute 4: Rest
Dumbbell: Choice Loads
Accessory Work (No Measure)
For Quality:
12:00 EMOM:
Minute 1 – Max L-Sit
Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg
Score: Total Reps, 1 sec = 1 rep
RPE: 7/10
This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
CrossFit – Fri, Dec 13
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
Grannies (AMRAP – Reps)
“Grannies”
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: MRx 75/55, Rx 95/65
Goals / Stimulus / Objectives
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
Travel/Hotel/Limited Equipment (No Measure)
16:00 EMOM
minute 1: Max Single Arm Overhead Squat
minute 2: Max Toes to Bar
minute 3: Max Shuttle Runs
minute 4: Rest
Dumbbell: Choice Loads
Accessory Work (No Measure)
For Quality:
12:00 EMOM:
Minute 1 – Max L-Sit
Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg
Score: Total Reps, 1 sec = 1 rep
RPE: 7/10
This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
CrossFit – Fri, Dec 13
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
Grannies (AMRAP – Reps)
“Grannies”
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: MRx 75/55, Rx 95/65
Goals / Stimulus / Objectives
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
Travel/Hotel/Limited Equipment (No Measure)
16:00 EMOM
minute 1: Max Single Arm Overhead Squat
minute 2: Max Toes to Bar
minute 3: Max Shuttle Runs
minute 4: Rest
Dumbbell: Choice Loads
Accessory Work (No Measure)
For Quality:
12:00 EMOM:
Minute 1 – Max L-Sit
Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg
Score: Total Reps, 1 sec = 1 rep
RPE: 7/10
This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
CrossFit – Fri, Dec 13
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Warm-Up (No Measure)
To be completed at the instrucition of the coach.
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
Grannies (AMRAP – Reps)
“Grannies”
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: MRx 75/55, Rx 95/65
Goals / Stimulus / Objectives
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
Travel/Hotel/Limited Equipment (No Measure)
16:00 EMOM
minute 1: Max Single Arm Overhead Squat
minute 2: Max Toes to Bar
minute 3: Max Shuttle Runs
minute 4: Rest
Dumbbell: Choice Loads
Accessory Work (No Measure)
For Quality:
12:00 EMOM:
Minute 1 – Max L-Sit
Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg
Score: Total Reps, 1 sec = 1 rep
RPE: 7/10
This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
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