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

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

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings

10 Goblet Squats

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)

Blooper (AMRAP – Reps)

“Blooper”

For Reps:

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders

*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: MRx 2×35/25, Rx 2×50/35

*You may hold the dumbbells on the shoulders however you see fit today.

Goals / Stimulus / Objectives

Goal: 2.5-4 Rounds

Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks

Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.

Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets,

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

:45 second Weighted Plank Hold

:20 second GHD Supine Hold

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings

10 Goblet Squats

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on)

Blooper (AMRAP – Reps)

“Blooper”

For Reps:

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders

*For Rx+, after (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: MRx 2×35/25, Rx 2×50/35

*You may hold the dumbbells on the shoulders however you see fit today.

Goals / Stimulus / Objectives

Goal: 2.5-4 Rounds

Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks

Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.

Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets,

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

:45 second Weighted Plank Hold

:20 second GHD Supine Hold

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch