CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
2 Sets, For Quality

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

:30 second Dead-Bugs

:30 second Bird-Dogs

15 Banded Pull Aparts

12 Banded Face Pulls

:20/:20 second Banded Front Rack Stretch

Bench Press (Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%

% of 1RM Bench and % of 1RM Deadlift
Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the r)

Deadlift (This is to use to score your deadlift weight for the strength work above.)

Shadowlands (AMRAP – Reps)

“Shadowlands”

For Reps:

8:00 AMRAP

3-6-9-12…

Burpee Pull-Ups

Shoulder to Overhead

Barbell: MRx 95/65, Rx 135/95

For scoring purposes:

Finishing 15 – 90 Reps

Finishing 18 – 126 Reps

Finishing 21 – 168 Reps

Finishing 24 – 216 Reps

Goals / Stimulus / Objectives

Goal: 100-140 Reps

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups

Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps

This workout is meant to be more of a grind style workout and allow athletes to focus on the style that they attack Burpee Pull-Ups. Practice where your feet are, how you jump into the pull-up and consistent pace between reps. For the Shoulder to Overhead, we will be looking to tackle these as Push Jerks primarily with the focus on being able to go unbroken through the round of 12.

Travel/Hotel/Limited Equipment (No Measure)

Sub Dumbbell Push Press at challenging load

Accessory Work (No Measure)

Part A:

5 Sets

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Right

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Left

-then-

Part B:

5:00 Tabata (:20 On/:10 Off)

Station 1 – Dual Dumbbell Hammer Curls, Moderate

Station 2 – Dual Dumbbell Tricep Kickbacks , Moderate

For Part A, add load to the hangs today since they are on the shorter side. A medball between the legs is recommended. Maintain a 3 second negative on each RDL and use a moderate load.

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 instrucition of the coach.
2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Ski Erg

10 Alternating V-Ups + 10 second Hollow Hold

Mount Mumandad (Weight)

“Mount Mumandad”

40:00 EMOM

min 1: 13/10 Calorie Echo Bike

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 13/10 Calorie Ski Erg

min 5: 16 V-Ups (Rx+= 16 GHD Sit-Ups)

Dumbbell: MRx 30/20, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 12 Burpees

min 5: 16 V-Ups

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.

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 instrucition of the coach.
2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Ski Erg

10 Alternating V-Ups + 10 second Hollow Hold

Mount Mumandad (Weight)

“Mount Mumandad”

40:00 EMOM

min 1: 13/10 Calorie Echo Bike

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 13/10 Calorie Ski Erg

min 5: 16 V-Ups (Rx+= 16 GHD Sit-Ups)

Dumbbell: MRx 30/20, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 12 Burpees

min 5: 16 V-Ups

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.

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 instrucition of the coach.
2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Ski Erg

10 Alternating V-Ups + 10 second Hollow Hold

Mount Mumandad (Weight)

“Mount Mumandad”

40:00 EMOM

min 1: 13/10 Calorie Echo Bike

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 13/10 Calorie Ski Erg

min 5: 16 V-Ups (Rx+= 16 GHD Sit-Ups)

Dumbbell: MRx 30/20, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 12 Burpees

min 5: 16 V-Ups

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.

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 instrucition of the coach.
2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Ski Erg

10 Alternating V-Ups + 10 second Hollow Hold

Mount Mumandad (Weight)

“Mount Mumandad”

40:00 EMOM

min 1: 13/10 Calorie Echo Bike

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 13/10 Calorie Ski Erg

min 5: 16 V-Ups (Rx+= 16 GHD Sit-Ups)

Dumbbell: MRx 30/20, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 12 Burpees

min 5: 16 V-Ups

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.

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 instrucition of the coach.
2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Ski Erg

10 Alternating V-Ups + 10 second Hollow Hold

Mount Mumandad (Weight)

“Mount Mumandad”

40:00 EMOM

min 1: 13/10 Calorie Echo Bike

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 13/10 Calorie Ski Erg

min 5: 16 V-Ups (Rx+= 16 GHD Sit-Ups)

Dumbbell: MRx 30/20, Rx 50/35

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 12 Burpees

min 5: 16 V-Ups

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.

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