CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– 3 Clean High Pull

– 3 Muscle Clean

– 3 Power Clean

– 3 Push Jerk

– 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go

Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)

Baby Yoshi (AMRAP – Reps)

“Baby Yoshi”

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

Barbell: MRx 95/65, Rx 135/95

Box Height 24/20

Goals / Stimulus / Objectives

Score : Total Sum Reps

Primary Objective: Attack Your Strengths

Secondary Objective : Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Travel/Hotel/Limited Equipment (No Measure)

2 Sets

2:00 Max Dumbbell Clean and Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Bench Jump Overs

2:00 Max Effort Cardio Machine

2:00 Rest b/t sets

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

6 Rounds

45 Second Weighted Wall Sit

Rest 15 seconds

30 second GHD Reverse Hypers

Rest 45 seconds

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– 3 Clean High Pull

– 3 Muscle Clean

– 3 Power Clean

– 3 Push Jerk

– 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go

Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)

Baby Yoshi (AMRAP – Reps)

“Baby Yoshi”

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

Barbell: MRx 95/65, Rx 135/95

Box Height 24/20

Goals / Stimulus / Objectives

Score : Total Sum Reps

Primary Objective: Attack Your Strengths

Secondary Objective : Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Travel/Hotel/Limited Equipment (No Measure)

2 Sets

2:00 Max Dumbbell Clean and Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Bench Jump Overs

2:00 Max Effort Cardio Machine

2:00 Rest b/t sets

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

6 Rounds

45 Second Weighted Wall Sit

Rest 15 seconds

30 second GHD Reverse Hypers

Rest 45 seconds

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– 3 Clean High Pull

– 3 Muscle Clean

– 3 Power Clean

– 3 Push Jerk

– 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go

Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)

Baby Yoshi (AMRAP – Reps)

“Baby Yoshi”

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

Barbell: MRx 95/65, Rx 135/95

Box Height 24/20

Goals / Stimulus / Objectives

Score : Total Sum Reps

Primary Objective: Attack Your Strengths

Secondary Objective : Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Travel/Hotel/Limited Equipment (No Measure)

2 Sets

2:00 Max Dumbbell Clean and Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Bench Jump Overs

2:00 Max Effort Cardio Machine

2:00 Rest b/t sets

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

6 Rounds

45 Second Weighted Wall Sit

Rest 15 seconds

30 second GHD Reverse Hypers

Rest 45 seconds

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

—

3 Sets, For Quality

15 Banded Good Mornings

10 Alternating Box Step-Ups

5/5 Pistol Box Step-Downs

10/10 Single Leg Foot Elevated Glute Bridge

5/5 Single Arm Ring Rows w/Rotation

Triple Mushroom (Time)

“Triple Mushroom”

For Time: With a Partner

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

7 Rope Climbs

Barbell: MRx 185/125, Rx 225/155

Dumbbells: MRx 35/20, Rx 50/35

Box: 24/20

Can Sub: Kettlebells for Dumbbells if necessary

Goals / Stimulus / Objectives

Goal: 16:00-22:00

Time Cap: 25:00

Score: Time

Stimulus: Posterior Chain and Pulling

RPE: 8/10

Primary Objective: Manage Grip Fatigue

Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.

This workout will, for most people, be about managing muscle fatigue and keeping consistent breaks between movements. Aim to approach the first round of deadlifts and step ups a bit more conservatively so that you can push the pace on the rope climbs, and lean into the second round by feel. This is a pretty large set of climbs, and the second round has the potential to bring you to a screeching halt if grip fatigue isn’t managed appropriately to that point. Especially in a ‘sprint adjacent’ format like this for our top athletes, who will certainly be playing with fire a bit more here today. Remember that you are alternating reps as you need to with a partner so being able to keep shorter quick sets with that short rest period should allow for a more sustainable workout.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel Gym: Solo

2 Rounds

28 Dual Deadlifts

28 Dual Dumbbell Bench Step-Ups

14 Inverted Rows

Accessory Work (No Measure)

For Quality:

Part A)

5 Rounds

1:00 Dead Hang

-rest :15-

:30 Ring Hamstring Curls

-rest :15-

If the ring hamstring curl is too difficult, perform foam roller hamstring curls .

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

—

3 Sets, For Quality

15 Banded Good Mornings

10 Alternating Box Step-Ups

5/5 Pistol Box Step-Downs

10/10 Single Leg Foot Elevated Glute Bridge

5/5 Single Arm Ring Rows w/Rotation

Triple Mushroom (Time)

“Triple Mushroom”

For Time: With a Partner

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

7 Rope Climbs

Barbell: MRx 185/125, Rx 225/155

Dumbbells: MRx 35/20, Rx 50/35

Box: 24/20

Can Sub: Kettlebells for Dumbbells if necessary

Goals / Stimulus / Objectives

Goal: 16:00-22:00

Time Cap: 25:00

Score: Time

Stimulus: Posterior Chain and Pulling

RPE: 8/10

Primary Objective: Manage Grip Fatigue

Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.

This workout will, for most people, be about managing muscle fatigue and keeping consistent breaks between movements. Aim to approach the first round of deadlifts and step ups a bit more conservatively so that you can push the pace on the rope climbs, and lean into the second round by feel. This is a pretty large set of climbs, and the second round has the potential to bring you to a screeching halt if grip fatigue isn’t managed appropriately to that point. Especially in a ‘sprint adjacent’ format like this for our top athletes, who will certainly be playing with fire a bit more here today. Remember that you are alternating reps as you need to with a partner so being able to keep shorter quick sets with that short rest period should allow for a more sustainable workout.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel Gym: Solo

2 Rounds

28 Dual Deadlifts

28 Dual Dumbbell Bench Step-Ups

14 Inverted Rows

Accessory Work (No Measure)

For Quality:

Part A)

5 Rounds

1:00 Dead Hang

-rest :15-

:30 Ring Hamstring Curls

-rest :15-

If the ring hamstring curl is too difficult, perform foam roller hamstring curls .

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

—

3 Sets, For Quality

15 Banded Good Mornings

10 Alternating Box Step-Ups

5/5 Pistol Box Step-Downs

10/10 Single Leg Foot Elevated Glute Bridge

5/5 Single Arm Ring Rows w/Rotation

Triple Mushroom (Time)

“Triple Mushroom”

For Time: With a Partner

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

7 Rope Climbs

Barbell: MRx 185/125, Rx 225/155

Dumbbells: MRx 35/20, Rx 50/35

Box: 24/20

Can Sub: Kettlebells for Dumbbells if necessary

Goals / Stimulus / Objectives

Goal: 16:00-22:00

Time Cap: 25:00

Score: Time

Stimulus: Posterior Chain and Pulling

RPE: 8/10

Primary Objective: Manage Grip Fatigue

Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.

This workout will, for most people, be about managing muscle fatigue and keeping consistent breaks between movements. Aim to approach the first round of deadlifts and step ups a bit more conservatively so that you can push the pace on the rope climbs, and lean into the second round by feel. This is a pretty large set of climbs, and the second round has the potential to bring you to a screeching halt if grip fatigue isn’t managed appropriately to that point. Especially in a ‘sprint adjacent’ format like this for our top athletes, who will certainly be playing with fire a bit more here today. Remember that you are alternating reps as you need to with a partner so being able to keep shorter quick sets with that short rest period should allow for a more sustainable workout.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel Gym: Solo

2 Rounds

28 Dual Deadlifts

28 Dual Dumbbell Bench Step-Ups

14 Inverted Rows

Accessory Work (No Measure)

For Quality:

Part A)

5 Rounds

1:00 Dead Hang

-rest :15-

:30 Ring Hamstring Curls

-rest :15-

If the ring hamstring curl is too difficult, perform foam roller hamstring curls .

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d